Cable Rear Delt Row
Muscles worked
Instructions
- 1Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
- 2Attach 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.
- 3Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
- 4Pull 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.
- 5Go 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.
- 6Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Cable Rear Delt Row
The cable rear delt row is a compound exercise that targets the rear deltoid while heavily engaging the middle back and biceps as supporting muscles. Sitting facing a low pulley with a rope attachment in hand, you pull it toward your upper chest keeping your elbows high and flared, an execution close to a classic row but with a higher elbow path that shifts the emphasis toward the back of the shoulder rather than the middle back. It's an excellent hybrid exercise for building balanced shoulders while reinforcing overall upper-body posture.
check_circleBenefits
- check_circleTargets the rear deltoid with heavier loads than pure isolation work
- check_circleAlso strengthens the middle back and biceps
- check_circleImproves posture through scapular retraction work
- check_circleCombines strength and volume for the back of the shoulder
lightbulbExecution tips
- lightbulbKeep your elbows high and flared throughout the pull
- lightbulbKeep your upper arms parallel to the floor
- lightbulbShift your hips back slightly to stabilize your lower back
- lightbulbPull until your elbows travel slightly behind your back
- lightbulbControl the return to keep tension on the shoulders
warningCommon mistakes
- warningLetting the elbows drop instead of staying high
- warningRounding the lower back during the pull
- warningUsing too much hip momentum to pull the rope
- warningChoosing a load too heavy that shifts work to the back
helpFrequently asked questions
How is this different from a classic back row?expand_more
The higher, wider elbow path here shifts the emphasis from the middle back toward the rear deltoid.
Should I use a rope or a straight handle?expand_more
A rope is recommended since it lets your hands spread apart at the end of the pull, emphasizing the rear deltoid more.
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