Shoulders
The main area this variation is designed to train.
Exercise guide
Cable Rope Rear-Delt Rows
Learn how to do the Cable Rope Rear-Delt Rows exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Cable
Use this to decide whether the movement fits your current setup.
Beginner
A quick checkpoint for how simple or technical the movement usually feels.
Shoulders
Secondary support can come from Arms, Back.
Strength
Movement pattern: pull. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Cable Rope Rear-Delt Rows
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
- Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
- Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
- Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
- Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Benefits
- Builds strength and control through the shoulders region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Letting momentum do the work instead of controlling the full rep.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutBeginner Gym Workout
A beginner-friendly gym session built around stable machines and simple cable patterns.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Alternating Cable Shoulder Press
Alternating Cable Shoulder Press is a beginner strength that mainly trains your shoulders using cable.
View exerciseCable Shoulder Press
Cable Shoulder Press is a beginner strength that mainly trains your shoulders using cable.
View exerciseLow Pulley Row To Neck
Low Pulley Row To Neck is a beginner strength that mainly trains your shoulders using cable.
View exerciseSeated Cable Shoulder Press
Seated Cable Shoulder Press is a beginner strength that mainly trains your shoulders using cable.
View exerciseFAQ
Common questions about Cable Rope Rear-Delt Rows.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Cable Rope Rear-Delt Rows work?
Cable Rope Rear-Delt Rows mainly works the shoulders. It can also involve arms, back depending on your setup and range of motion.
Is Cable Rope Rear-Delt Rows beginner-friendly?
Yes. This exercise is listed as beginner-friendly, which usually means the setup and learning curve are more manageable.
What equipment do I need for Cable Rope Rear-Delt Rows?
You will usually need Cable for this variation.
How should I progress Cable Rope Rear-Delt Rows?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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