Instructions

1

Stand facing the cable machine with feet shoulder-width apart, knees slightly bent. Position yourself at an appropriate distance from the machine so the cable is taut when arms are extended overhead.

2

Grasp the handle with both hands using an overhand or neutral grip. Extend arms fully overhead with a slight bend in the elbows. Engage your core and maintain an upright torso position.

3

Slowly lower the handle by extending your arms upward and back, allowing the weight to pull your arms into an extended position. Control the movement over 2-3 seconds, resisting the pull of the cable.

4

Pull the handle down toward your chest by driving your elbows down and back, retracting your shoulder blades. Bring the handle to approximately upper chest level, squeezing the latissimus dorsi at the peak contraction. Return to the starting position with control.

PRIMARY MUSCLESLatissimus Dorsi

SECONDARY MUSCLESTrapezius, Rhomboid Major, Biceps Brachii, Posterior Deltoid

EQUIPMENTCable

DIFFICULTYIntermediate

Overview

Focusing on the Cable Standing Rear Delt Row with rope allows you to target the Latissimus Dorsi with precision. As a foundational Strength exercise, the integration of Cable provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Reduces the likelihood of Shoulders injuries by reinforcing connective tissue strength.
Allows for a natural movement path that closely mimics functional daily activities.
Promotes balanced muscular development by effectively recruiting the Latissimus Dorsi and associated synergists.

Common Mistakes

Shrugging the shoulders or compensating with secondary muscles rather than isolating the Latissimus Dorsi.
Losing core tension, leading to poor spinal alignment and reduced power output.
Using excessive momentum to swing the Cable rather than controlling the eccentric phase.

Pro Tips

If you feel this primarily in your joints rather than the Latissimus Dorsi, instantly lower the weight and readjust your Cable setup.

Exercise Variations

Dumbbell Cable Standing Rear Delt Row with rope
Cable Cable Standing Rear Delt Row with rope
Banded Cable Standing Rear Delt Row with rope

Beginner Tips

If you are new to the Cable Standing Rear Delt Row with rope , focus on mastering the movement pattern with zero weight before adding Cable.

Cable Standing Rear Delt Row with rope