Intermediate
CABLE REAR DELT ROW (WITH ROPE)
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 pulley cable machine.
2
Step:2 Stand facing the machine with your feet shoulder-width apart.
3
Step:3 Grasp the rope handle with an overhand grip, palms facing each other.
4
Step:4 Bend your knees slightly and hinge forward at the hips, keeping your back straight.
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Step:5 Keep your elbows slightly bent and pull the rope towards your chest, squeezing your shoulder blades together.
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Step:6 Pause for a moment at the top of the movement, then slowly release the tension and return to the starting position.
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Step:7 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
