Cable Half-Kneeling Rear Delt Row (Rope)
Intermediate
Expert Advice
Think of moving your upper arms backward rather than curling the rope. If your elbows barely travel, reduce the load so your rear shoulders can drive the row.
How-to-do Steps
- Attach a two-ended rope to a high pulley positioned above your head.
- Face the pulley with one knee down and your opposite foot planted forward.
- Grip the rope ends with palms facing inward, arms extended and cable taut.
- Pull both hands toward your face, moving your elevated elbows outward and backward.
- Slowly straighten both arms together, keeping your torso upright as the rope moves forward.
- Repeat for the programmed reps, keeping the same half-kneeling stance throughout the set.
Common Mistakes
- Shoulders shrug toward your earsFix: keep your neck long as your elbows move back.
- Lower back arches during the pullFix: keep your ribs stacked over your pelvis.
Coach Cues
Elbows out and backHands toward your faceKeep your neck long
Short reminders to keep in mind during every set.
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Muscles Worked
Cable Half-Kneeling Rear Delt Row (Rope) primarily targets the Shoulders, Lats, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders45%
Lats10%
Secondary
Biceps15%
Forearms5%
Traps25%
Equipment
Cable
Exercise Type
Strength
Why Level 3?
Intermediate
Half-kneeling requires trunk and hip control while both arms pull against the cable.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Frequently Asked Questions
What muscles does Cable Half-Kneeling Rear Delt Row (Rope) work?
Cable Half-Kneeling Rear Delt Row (Rope) primarily targets the Shoulders, Lats. Secondary muscles involved include Biceps, Forearms, Traps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Half-Kneeling Rear Delt Row (Rope)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Half-Kneeling Rear Delt Row (Rope) suitable for beginners?
Cable Half-Kneeling Rear Delt Row (Rope) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Cable Half-Kneeling Rear Delt Row (Rope)?
Shoulders shrug toward your ears: keep your neck long as your elbows move back. Lower back arches during the pull: keep your ribs stacked over your pelvis.
