Rope Rear-Delt Rows (Cable)

A compound exercise targeting the rear delts using a cable machine with a rope attachment while seated in a forward-leaning position.

Instructions

1. Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
2. Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
3. Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
4. Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
5. Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
6. Repeat for the recommended amount of repetitions.

Tips

• Focus on leading with your elbows rather than your hands
• Keep your upper arms parallel to the floor to maximize rear delt engagement
• Avoid excessive forward lean and maintain proper posture throughout
• The rope attachment allows for a slightly wider range of motion than a straight bar
• Control the weight and maintain constant tension on the rear delts