Cable Rear Delt Row

Muscles worked

Setup

1. Set the cable pulley to chest height and attach a rope handle.
2. Place a flat bench in front of the machine and sit facing the pulley with your feet planted firmly on the floor.
3. Grip the ends of the rope with a neutral grip (palms facing each other) and sit back so your arms are fully extended.
4. Maintain an upright torso with a slight bend in your knees and your core engaged.

How to do it

1. Pull the rope toward your upper chest or neck, flaring your elbows out wide to the sides.
2. As you pull, actively pull the ends of the rope apart to maximize the contraction in your rear deltoids.
3. Exhale as you pull the weight toward you and pause for one second at the peak of the movement.
4. Inhale as you slowly return the weight to the starting position, maintaining tension on the muscles throughout a 2-second eccentric phase.

Form checklist

• Keep your elbows high and aligned with your shoulders, not tucked into your ribs.
• Avoid shrugging your shoulders toward your ears; keep your traps depressed.
• Keep your torso stationary and avoid leaning back to use momentum.
• Focus on pulling with your elbows rather than your hands.

Pro tips

• Imagine you are trying to pull the rope through your head to ensure you are pulling far enough back for full muscle shortening.
• Focus on the 'mind-muscle connection' by visualizing your rear delts doing the work rather than your biceps.

Make it harder

• Implement a 3-second isometric hold at the point of maximum contraction.
• Slow down the eccentric (return) phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the cable rear delt row work?

The cable rear delt row primarily targets the lats and rhomboids, and also works the abs, biceps, deltoids, erector spinae, and trapezius as secondary muscles.

What equipment do you need for the cable rear delt row?

The cable rear delt row uses cable.

Is the cable rear delt row good for beginners?

The cable rear delt row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius
• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Band One Arm Twisting Seated RowIntermediate · lats, rhomboids, and trapezius
• Band Standing Rear Delt RowIntermediate · deltoids, lats, and rhomboids