Cable Standing Rear Delt Row (Rope)
Expert Advice
Focus on pulling with your rear deltoids and not your biceps, and keep your back straight throughout the exercise.
How-to-do Steps
- Attach a rope to a high pulley cable and select the weight.
- Stand facing the cable machine, feet shoulder-width apart, and grasp the rope with both hands.
- Pull the rope towards your face, keeping your hands apart and elbows high.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly return to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Standing Rear Delt Row (Rope) primarily targets the Shoulders, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders40%
Secondary
Biceps20%
Forearms20%
Traps20%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Standing Rear Delt Row (Rope) work?
Cable Standing Rear Delt Row (Rope) primarily targets the Shoulders. 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 Standing Rear Delt Row (Rope)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Standing Rear Delt Row (Rope) suitable for beginners?
Cable Standing Rear Delt Row (Rope) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
