Cable Kneeling Rear Delt Row (Rope)

Expert Advice

Keep your torso stationary and focus on squeezing your shoulder blades together to target the rear deltoids effectively.

Kneel in front of the cable machine with the rope attachment at upper chest height.
Grasp the rope with both hands and pull it towards your face, flaring your elbows out to the sides.
Squeeze your shoulder blades together at the end of the movement.
Slowly extend your arms back to the starting position.
Repeat for the desired number of repetitions.

Primary

Shoulders50%

Lats30%

Secondary

Biceps10%

Forearms5%

Traps5%

Equipment

Cable

Exercise Type

Strength