Rear Delt Row (Cable)
Also called Rope Rear-Delt Rows (Cable), Cable Rope Rear-Delt Row
How to do it
Sit at a low cable row with a rope held at straight arms. Pull the rope toward the upper chest by driving both elbows high and wide, separate the ends as the shoulder blades retract, then return slowly to full reach without rounding forward or shrugging.
Setup
Use a rope on the low pulley and sit with feet braced. Hold the ends with neutral wrists, shoulders down, chest tall, and enough distance to keep tension at full reach.
Where you should feel it
Across the rear delts and between the shoulder blades, with the rhomboids, biceps, and traps assisting while the core, lower back, and forearms stabilize the seated pull.
When to use it
Use for rear-delt and upper-back hypertrophy with continuous cable tension and a flexible rope path. Controlled sets of 10-20 reps work well.