Variations of Cable Standing Rear Delt Horizontal Row (with rope)
Cable Standing Rear Delt Row (with rope)
A strength exercise that targets the rear deltoids. The individual pulls a rope towards their chest while keeping their torso stable.
Cable Rear Delt Row (with rope)
Strengthen your rear deltoids with the Cable Rear Delt Row. Using a rope on a cable machine, this exercise isolates the posterior shoulders for improved
Cable Rear Delt Row (stirrups)
Target your rear deltoids with the cable rear delt row, a focused exercise using stirrup attachments to build shoulder width and strength.
Cable Kneeling Rear Delt Row (with rope)
Strengthen your rear deltoids with the Cable Kneeling Rear Delt Row. This effective exercise targets shoulder stability and upper back development.
Description
A strength exercise that targets the rear deltoids. The user pulls a rope towards themselves while keeping their arms parallel to the ground.
Save Cable Standing Rear Delt Horizontal Row (with rope) to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to Do Cable Standing Rear Delt Horizontal Row (with rope)
- 1Setup
Adjust the cable pulley to approximately shoulder height. Attach a rope handle to the cable machine.
- 2Setup
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.
- 3Setup
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.
- 4
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.
- 5
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.
- 6
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.
In the Ellim app, Cable Standing Rear Delt Horizontal Row (with rope) unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train cable standing rear delt horizontal row (with rope)?
Get Ellim — FreeFrequently Asked Questions
What muscles does Cable Standing Rear Delt Horizontal Row (with rope) work?
Is Cable Standing Rear Delt Horizontal Row (with rope) good for beginners?
What equipment do I need for Cable Standing Rear Delt Horizontal Row (with rope)?
What are the best tips for Cable Standing Rear Delt Horizontal Row (with rope)?
What are common mistakes when doing Cable Standing Rear Delt Horizontal Row (with rope)?
Related Exercises
Cable Standing Face Pull
Strengthen your rear deltoids, rhomboids, and upper traps with the Cable Standing Face Pull.
Cable Seated Rear Lateral Raise
Isolate your rear deltoids with the Cable Seated Rear Lateral Raise. This effective exercise builds shoulder width and definition while minimizing
Cable Incline Cross Rear Fly
Sculpt and strengthen your posterior deltoids with the Cable Incline Cross Rear Fly.
Cable Upright Row
Perform the Cable Upright Row to sculpt strong, broad shoulders by targeting your lateral deltoids.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track every rep of Cable Standing Rear Delt Horizontal Row (with rope).
Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.
Get Ellim — Free