How to perform Cable Standing Row Rear Delt, Horizontal, With Rope with proper form
Setup
- Equipment: Use a cable machine with a rope attachment.
- Adjust the Pulley: Set the pulley to a mid or low position, depending on your height and comfort.
Execution
- Stance: Stand facing the cable machine, feet shoulder-width apart, and knees slightly bent.
- Grip: Grab the rope with both hands, palms facing inwards, and take a few steps back to create tension in the cable.
- Starting Position: Hold the rope in front of you, arms extended, elbows slightly bent, and maintain a neutral spine.
Movement
- Retract Shoulders: Pull your shoulder blades back and down to engage the upper back.
- Rowing Motion: Pull the rope towards your face, leading with your elbows. Keep your upper arms parallel to the floor.
- Squeeze: At the peak of the movement, pause and squeeze your shoulder blades together to maximize rear delt engagement.
Return
- Controlled Release: Slowly extend your arms back to the starting position while maintaining tension on the cable.
- Avoid Locking Elbows: Keep your elbows slightly bent to prevent joint strain.
Posture
- Keep your core engaged throughout the exercise.
- Maintain a neutral spine; avoid rounding your back.
- Avoid excessive swinging or momentum; focus on control.
Common Mistakes
- Poor Posture: Avoid rounding or hyper-extending your back.
- Using Momentum: Focus on a controlled movement without swinging.
- Too Much Weight: Start light to perfect form before increasing resistance.
Key Tips
- Focus on slow, controlled movements.
- Breathe out while pulling the rope in, and inhale while returning.
- Maintain tense engagement in your core and upper back throughout the exercise.
Exercises

Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back

Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs

Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back

Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms

Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms

Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back

Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back

Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest

Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest

Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest

Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest

Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest

Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves

Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves

Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest