Cable Rope Rear-Delt Rows
The cable rope rear-delt rows is a shoulders exercise that targets the shoulders with cable. Watch the demo, then follow the step-by-step form guide below.
Looping demonstration — tap play to watch the full movement.
How to do the cable rope rear-delt rows
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.
Details
Related shoulders exercises
Browse all shoulders exercises, read our dumbbell workout for back and shoulders guide, or return to the exercise library.
Training for weight loss? Pair your workouts with our free meal plans.
Educational information only — not medical advice. Stop if you feel pain and talk to your healthcare provider before starting a new exercise program.
Your health journey starts here.
Comprehensive telehealth, science-led transformation, and personalised wellness — designed around the medication you're already on.