About this exercise
A cable row performed standing that isolates the rear deltoids and upper back. Using a rope attachment allows the elbows to flare wide, maximizing rear delt activation through a full range of motion.
Cable Standing Rear Delt Row (with Rope)
Step by step instructions, muscle activation and variants for the Cable Standing Rear Delt Row (with Rope).
MediumRear shoulders
How to Perform
- Attach a rope to the cable pulley set at approximately chest height
- Stand facing the machine with feet shoulder-width apart and a slight bend in your knees
- Grasp each end of the rope with palms facing down
- Pull the rope toward your face while flaring your elbows wide out to the sides
- Squeeze the rear deltoids and upper back at the peak contraction
- Slowly return the rope to the start position under control
Muscle Activation
Primary
Rear shoulders
Secondary
BicepsSide shouldersOuter forearmTrapezius
About the Cable Standing Rear Delt Row (with Rope)
The Cable Standing 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.
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