Cable Rope Rear Delt Rows

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Exercise Details:

  1. Force: Pull
  2. Dynamic stabilizer: Biceps Brachii
  3. Synergists: Infraspinatus, Teres Minor, Lateral Deltoid, Middle and Lower Trapezius, Rhomboids, Brachialis, Brachioradialis
  4. Target muscle: Posterior Deltoid
  5. Mechanics: Compound

How To Do Cable Rope Rear Delt Rows?

  1. Attach a rope to the cable pulley.
  2. Adjust the pulley so that it is shoulder height.
  3. Grasp one end of the rope in each hand and step backward until the rope is pulled taut.
  4. Your arms and shoulders are stretched forward.
  5. Stagger your feet for stability (put one foot in front of the other).
Cable Rope Rear Delt Rows


  1. Pull with your elbows, not with your biceps.
  2. In order to target your posterior deltoids, your elbows and the angle of the cable must be perpendicular to your torso.
  3. You can use a high cable or even a low cable provided you adjust the angle of your body so that your elbows and the angle of the cable are perpendicular to your torso.
  4. You can hold the rope with the rubber ends either touching your thumbs or your little fingers.
  5. Do not confuse the cable rear delt row with the cable face pull.

How To Do Cable Rope Rear Delt Rows Video:

Cable Rope Rear Delt Rows
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