Cable Rope Rear-Delt Rows

Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the cable rope rear-delt rows, including tips, variations, and the muscle groups it targets.

Instructions

1. Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back. for best results.
2. 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. for best results.
3. Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position. for best results.
4. 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. for best results.
5. 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. for best results.
6. Repeat this exercise for the recommended amount of repetitions. for best results.