Cable Standing Rear Delt Horizontal Row (with rope)

Target and strengthen your rear deltoids with the Cable Standing Rear Delt Horizontal Row. This exercise builds shoulder stability and definition.

IntermediateShoulders Cable

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Cable Standing Rear Delt Horizontal Row (with rope)

Compound

Cable Standing Rear Delt Row (with rope)

Shoulders · Deltoid Posterior · Cable

Intermediate

Compound

Cable Rear Delt Row (with rope)

Shoulders · Deltoid Posterior · Cable

Intermediate

Compound

Cable Rear Delt Row (stirrups)

Shoulders · Deltoid Posterior · Cable

Intermediate

Compound

Cable Kneeling Rear Delt Row (with rope)

Shoulders · Deltoid Posterior · Cable

Intermediate

Description

A strength exercise that targets the rear deltoids. The user pulls a rope towards themselves while keeping their arms parallel to the ground.

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How to do Cable Standing Rear Delt Horizontal Row (with rope)

01
Setup
Adjust the cable pulley to approximately shoulder height. Attach a rope handle to the cable machine.
02
Setup
Stand facing the cable machine, grasp the rope with an overhand grip, thumbs facing up, and take a few steps back to create tension in the cable.
03
Setup
Hinge slightly at your hips, keeping a soft bend in your knees and maintaining a neutral spine. Allow your arms to extend forward, feeling a stretch in your rear deltoids.
04
Initiate the pull by retracting your shoulder blades, then pull the rope handles towards your face, leading with your elbows and focusing on squeezing your rear deltoids.
05
Continue pulling until your elbows are flared out to the sides and slightly behind your body, with the rope splitting around your head. Exhale during this phase.
06
Slowly control the rope back to the starting position, allowing your shoulder blades to protract slightly and feeling the stretch in your rear deltoids. Inhale as you return.

Tips

Focus on initiating the movement by retracting your shoulder blades, not just pulling with your biceps, to maximize rear delt engagement.
Keep your elbows high and flared out throughout the pulling motion to ensure the rear deltoids are the primary movers and to prevent other muscles from taking over.
Maintain a slight forward lean from your hips to align the pulling path with your rear deltoids and prevent excessive lower back arching.
Imagine you are trying to pull your elbows directly backward and outward, rather than just pulling the rope, to better engage the target muscle.

Common mistakes

Using too much bicep or back: To fix this, focus on leading with your elbows and consciously squeezing your rear delts at the peak of the contraction, minimizing arm involvement.
Rounding the upper back: Maintain a proud chest and neutral spine throughout the movement to isolate the rear deltoids effectively and prevent injury.
Letting the elbows drop: Keep your elbows elevated and parallel to the floor during the pull to ensure proper rear delt activation and avoid recruiting the lats.

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Questions

What muscles does Cable Standing Rear Delt Horizontal Row (with rope) work?

Cable Standing Rear Delt Horizontal Row (with rope) primarily targets Deltoid Posterior. Secondary muscles include Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers.

Is Cable Standing Rear Delt Horizontal Row (with rope) good for beginners?

Cable Standing Rear Delt Horizontal Row (with rope) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Standing Rear Delt Horizontal Row (with rope)?

You need Cable to perform Cable Standing Rear Delt Horizontal Row (with rope). If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Standing Rear Delt Horizontal Row (with rope)?

Focus on initiating the movement by retracting your shoulder blades, not just pulling with your biceps, to maximize rear delt engagement. Keep your elbows high and flared out throughout the pulling motion to ensure the rear deltoids are the primary movers and to prevent other muscles from taking over. Maintain a slight forward lean from your hips to align the pulling path with your rear deltoids and prevent excessive lower back arching. Imagine you are trying to pull your elbows directly backward and outward, rather than just pulling the rope, to better engage the target muscle.

What are common mistakes when doing Cable Standing Rear Delt Horizontal Row (with rope)?

Using too much bicep or back: To fix this, focus on leading with your elbows and consciously squeezing your rear delts at the peak of the contraction, minimizing arm involvement. Rounding the upper back: Maintain a proud chest and neutral spine throughout the movement to isolate the rear deltoids effectively and prevent injury. Letting the elbows drop: Keep your elbows elevated and parallel to the floor during the pull to ensure proper rear delt activation and avoid recruiting the lats.