Intermediate
CABLE KNEELING REAR DELT ROW (WITH ROPE) (MALE)
Shoulders
Body Part
Delts
Target Muscle
Cable
Equipment
Intermediate
Difficulty
Target Muscles
Delts
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Attach a rope handle to a low cable pulley and kneel down facing the machine.
2
Step:2 Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you.
3
Step:3 Keeping your back straight and core engaged, pull the rope towards your body by retracting your shoulder blades.
4
Step:4 Squeeze your shoulder blades together at the end of the movement and hold for a brief pause.
5
Step:5 Slowly release the tension and return to the starting position.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
