Exercise guide
Cable Standing Rear Delt Row With Rope
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
This compound movement specifically targets the posterior deltoids and middle trapezius, improving shoulder health and posture by strengthening the upper back. It emphasizes horizontal abduction and external rotation to build thickness and stability in the rear shoulder.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to eye level or slightly above.
- Attach a rope handle and grab the ends with a neutral grip, thumbs pointing toward you.
- Step back until the weight is off the stack and assume a staggered stance for maximum stability.
- Extend your arms fully in front of you with a slight bend in the knees and a braced core.
How to do it
- Exhale as you pull the rope towards your forehead, pulling the ends of the rope apart as you approach your face.
- Drive your elbows back and out to the sides, keeping them high and aligned with your shoulders.
- Squeeze your shoulder blades together at the peak of the movement and hold for a brief pause.
- Inhale as you slowly return the rope to the starting position, maintaining constant tension on the muscles.
Form checklist
- Keep elbows high and wide, never letting them drop toward your ribs.
- Maintain a neutral spine and avoid leaning back to use momentum.
- Keep your shoulders depressed; do not shrug them toward your ears during the pull.
- Ensure the rope ends move toward your ears, not your chin.
Pro tips
- Focus on 'pulling the rope apart' rather than just pulling it back to maximize rear delt recruitment.
- Think about leading the movement with your elbows to minimize bicep involvement and maximize upper back engagement.
Make it harder
- Add a 3-second isometric hold at the point of maximum contraction.
- Implement a 4-second slow eccentric (lowering) phase to increase time under tension.
Frequently asked
- What muscles does the cable standing rear delt row with rope work?
- The cable standing rear delt row with rope primarily targets the deltoids, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the cable standing rear delt row with rope?
- The cable standing rear delt row with rope uses cable and rope.
- Is the cable standing rear delt row with rope good for beginners?
- Yes. The cable standing rear delt row with rope is a beginner-friendly movement and a strong foundation to build on.