Cable Rope Rear-Delt Rows

Technique

How to perform Cable Rope Rear-Delt Rows

1. Attach a rope to a low cable pulley and place a stable bench facing it as your seat.
2. Sit with your feet against a firm bracing surface; position the seat and support so they do not slide.
3. Hold the rope ends with your arms extended and your torso upright.
4. Draw your elbows outward and backward to bring the rope toward your upper chest.
5. Keep your upper arms out from your torso and avoid leaning backward to move the load.
6. Extend your arms under control while keeping the same torso position.

Programming relevance

Muscles involved

Primary targets: Posterior Deltoid, Rhomboid Major, Trapezius.