Cable Kneeling Rear Delt Row (Rope)
Expert Advice
Keep your torso stationary and focus on squeezing your shoulder blades together to target the rear deltoids effectively.
How-to-do Steps
- Kneel in front of the cable machine with the rope attachment at upper chest height.
- Grasp the rope with both hands and pull it towards your face, flaring your elbows out to the sides.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Kneeling Rear Delt Row (Rope) primarily targets the Shoulders, Lats, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders50%
Lats30%
Secondary
Biceps10%
Forearms5%
Traps5%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Cable Kneeling Rear Delt Row (Rope) work?
Cable Kneeling Rear Delt Row (Rope) primarily targets the Shoulders, Lats. Secondary muscles involved include Biceps, Forearms, Traps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Kneeling Rear Delt Row (Rope)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Cable Kneeling Rear Delt Row (Rope) suitable for beginners?
Yes, Cable Kneeling Rear Delt Row (Rope) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
