Cable Rope Rear-Delt Rows

Cable Rope Rear-Delt Rows is a resistance exercise – rear-delt horizontal abduction exercise involving Posterior deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Posterior deltoid
Secondary muscles: Middle trapezius, Rhomboids, Infraspinatus, Teres minor
Exercise type: Resistance exercise – rear-delt horizontal abduction

Exercise technique

Pulley
Attach a rope at upper-chest-to-shoulder height.
Grip
Take closed grips on both ends and step far enough away to tension the cable.
Stance
Plant your feet with chest upright and abdomen braced.
Row
Bend your elbows outward and pull the rope toward your upper chest.
Upper arms
Keep upper arms near shoulder level; do not lower elbows to your ribs.
Contract
Exhale and pause as the rope ends approach beside your upper chest.
Extend
Slowly open your arms forward, allowing controlled shoulder-blade movement.

Key technique points

Direct the rope to the upper chest.
Keep elbows open sideways.
Do not throw your torso backward.
Do not crane your neck forward.
Do not force shoulders far backward.
Return the cable slowly.

Common mistakes

Turning it into a lat row

Do not drive elbows toward your hips and pull to the lower chest; preserve the high, outward rear-delt row path.

Confusing it with a face pull

Do not raise the rope to your face and rotate hands toward your temples; target the upper chest.

Leaning back

Do not throw your torso backward to pull heavy cable; create travel through arm and shoulder-blade movement.

Hitting the chest

Do not stop the rope by striking your upper chest; slow the endpoint with muscular control.

Elbows traveling too far back

Do not move upper arms beyond comfortable shoulder range; finish beside your torso under control.

Fast return

Do not let the cable yank your shoulders forward; finish elbow extension slowly.

Frequently asked questions