Cable Rear Delt Row (With Rope) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Beginner
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Rear Delt Row (With Rope) is a compound exercise primarily targeting the rear deltoids (shoulders) while also engaging the upper back muscles. Performed on a cable machine, this exercise requires a rope attachment set at shoulder height or slightly lower. As you grip the rope and step back, you hinge at the hips with a slight bend in your knees and pull the rope towards your face, separating the ends and squeezing your shoulder blades together. This movement not only activates the rear delts but also strengthens the upper back, enhancing overall shoulder stability and posture. Maintaining control and proper form throughout the movement is essential for maximizing effectiveness and avoiding injury.
How to Perform
Adjust the cable pulley to shoulder height or slightly lower for optimal positioning.
Attach a rope handle to the cable and select a weight that’s challenging yet manageable for your current strength level.
Stand in front of the cable machine and hold the rope with both hands, then step back to create tension in the cable.
Slightly bend your knees and hinge forward at the hips, ensuring your back remains straight and neutral throughout the movement.
Begin the motion by pulling the rope toward your face. As you draw it back, separate the ends of the rope and squeeze your shoulder blades together for a full contraction.
Pause briefly at the peak of the movement to maximize the muscle engagement, then slowly return to the starting position with controlled movement.
Keep the movement smooth, avoiding any sudden jerks or swinging of your torso to prevent strain and maintain focus on the targeted muscles.
Throughout the exercise, make sure your elbows stay elevated and wide to primarily activate the rear deltoids and the upper back muscles.
Inhale as you slowly lower the weight back to the starting point, and exhale as you pull the rope towards you.
Perform the desired number of repetitions, making sure your posture and form remain consistent and precise for each rep to maximize effectiveness and prevent injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your spine neutral during the entire exercise to protect your back from unnecessary strain.
Focus on squeezing your shoulder blades together at the peak of the row to maximize the activation of the rear delts.
Control the movement on the return, ensuring the weight doesn’t pull you back too quickly, which could lead to injury or loss of form.
Position your elbows slightly above your wrists to ensure you're engaging the proper muscle groups and targeting the rear delts effectively.
Exhale as you pull the rope towards you, and inhale as you return to the starting position, maintaining steady and controlled breathing throughout.
Choose a grip that feels most comfortable for you, whether it’s neutral or pronated, to find the best positioning for your hands.
Start with a lighter weight to get comfortable with the movement pattern before gradually increasing the load for better progression.
Adjust the cable pulley height to slightly modify the angle and emphasize different muscles for a more varied workout.
If you feel any discomfort in your shoulders, reduce the weight or reassess your form to avoid injury and ensure a safe execution.
Include this exercise regularly in your upper body workout routine to help build well-rounded shoulder strength and improve posture.
How Not to Perform
Avoid rounding your back: Do not let your spine curve excessively during the movement. This can lead to lower back strain and reduces the effectiveness of the exercise on the target muscles. Always keep your back straight and neutral.
Don’t let your elbows drop: Do not allow your elbows to dip too low or bend excessively inward. Keep them slightly above your wrists to ensure that you're effectively targeting the rear delts rather than other muscle groups like the traps or lats.
Stop jerking the weight: Do not use momentum or jerk the weight to pull the rope toward you. Jerking increases the risk of injury and wastes energy. Focus on controlled movements to keep the tension on the target muscles.
Avoid swinging your torso: Do not use your upper body to swing the weight. Keep your torso still to isolate the rear delts and upper back, and prevent engaging other muscles like the biceps or traps.
Don’t neglect the negative phase: Avoid rushing the return phase of the movement. The eccentric portion (lowering the weight) is just as important for muscle growth. Control the descent to avoid the weights pulling you back quickly and putting strain on your joints.
Don’t grip too tightly: Avoid gripping the rope too hard, which can cause unnecessary tension in your forearms. Keep your grip relaxed and focus on engaging your rear deltoids and upper back muscles.
Do not overload the weight too soon: Do not use a weight that is too heavy for you, as this will make it difficult to maintain good form. Start with a manageable weight to master the movement before progressing.
Don’t perform the exercise too quickly: Avoid speeding through the reps. Take your time with each movement to ensure proper muscle engagement and minimize the risk of injury.
Don’t let your wrists bend excessively: Keep your wrists neutral and avoid bending them during the pull. Bending the wrists can cause unnecessary strain and distract from the primary focus of the exercise.
Avoid shrugging your shoulders: Do not let your shoulders rise toward your ears during the pull. Keep your shoulders relaxed and avoid engaging the traps unnecessarily. Focus on drawing the rope towards your face using the rear delts and upper back muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
