Cable Kneeling Rear Delt Row (with rope) Exercise Guide
Exercise Profile
- Target
- Deltoid Posterior
- Equipment
- Cable
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Posterior
- Secondary Muscles
- Trapezius Lower Fibers, Deltoid Lateral, Infraspinatus, Trapezius Middle Fibers, Teres Minor, Brachioradialis, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Cable Rear Delt Row, Kneeling Rear Delt Rope Row
How to: Cable Kneeling Rear Delt Row (with rope)
- Begin by kneeling on a bench with the cable pulley set to a low position.
- Grab the rope attachment with both hands and pull it toward your face, keeping your elbows high.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the rope back to the starting position in a controlled manner.
Common Mistakes
- Allowing the shoulders to elevate during the row.
- Using momentum instead of controlled movement.
- Not fully extending the arms at the bottom of the movement.
Modifications
- Use lighter weight to focus on form.
- Perform the exercise seated to reduce strain on the back.
Tips
- Maintain a neutral spine throughout the movement.
- Engage your core to stabilize your body.
- Focus on squeezing the shoulder blades together at the peak of the row.
Cable Kneeling Rear Delt Row (with rope) Alternatives
Tags
shoulders
rear deltoids
strength
cable
pull
fitness