Step by step instructions, muscle activation and variants for the Cable Kneeling Rear Delt Row (with rope).
The cable kneeling rear delt row uses a low-pulley cable with a rope attachment performed from a kneeling position. This angle targets the posterior deltoid and upper back while the kneeling posture eliminates lower-body involvement and reduces momentum, enforcing strict form.
Common mistakes content is coming soon.
The Cable Kneeling Rear Delt Row (with rope) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.