Cable Rear Delt Row

How to do it

1. Set a pulley at shoulder height and clip on a rope.
2. Hold the rope ends overhand and step back until the arms are straight and the weight lifts.
3. Stand tall with feet hip-width, knees soft, arms at shoulder height.
4. Pull the rope toward the upper chest with the elbows flaring out wide at shoulder height.
5. Straighten the arms slowly back to the start.

Tips

• Keep the elbows high, level with the shoulders, so the rear delts do the pulling.
• Stop when the elbows are in line with the torso.
• Pull the rope ends apart as you row.

Common mistakes

• Letting the elbows drop toward the ribs.
• Leaning back to move the weight.
• Shrugging the shoulders as the rope comes in.

Muscles worked by the Cable Rear Delt Row

• Rear delts Primary45%
• Mid traps Secondary12%
• Rhomboids Secondary11%
• Lats (upper) Secondary7%
• Side delts Minor7%
• Lower traps Minor5%
• Rotator cuff Stabilizer5%
• Biceps (long head) Minor4%
• Triceps (long head) Stabilizer2%
• Spinal erectors (lower back) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Bending the elbow adds a rowing component. Opening the arms backward is shoulder horizontal abduction, which the rear delt leads; the mid traps and rhomboids retract the shoulder blades and the infraspinatus assists from deep.

Cable Rear Delt Row alternatives

Same equipment

• Cable Rear Delt Fly (Cuff)Cable
• Reverse Cable CrossoverCable

Different equipment

• Dumbbell Rear Delt RowDumbbell
• Prone Lateral RaiseDumbbell

Easier

• Reverse Pec DeckMachine
• Chest Supported Rear Delt FlyDumbbell

Make it easier

• Dumbbell Rear Delt RowDumbbell
• Prone Lateral RaiseDumbbell
• Reverse Pec DeckMachine
• Chest Supported Rear Delt FlyDumbbell

Similar exercises

• Powell RaiseDumbbell

Frequently asked questions

What muscles does the Cable Rear Delt Row work?

Mainly the rear delts. The mid traps, rhomboids and lats (upper) assist.

Is the Cable Rear Delt Row good for beginners?

The Cable Rear Delt Row is rated intermediate. If you are new, learn the Dumbbell Rear Delt Row first and build up from there.

What is a good alternative to the Cable Rear Delt Row?

For example the Dumbbell Rear Delt Row, Prone Lateral Raise and Cable Rear Delt Fly (Cuff). They train mostly the same muscles, some with different equipment.

Sources

• Reinold et al. 2004, JOSPT 34(7):385-394
• Ekstrom et al. 2003, JOSPT 33(5):247-258

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