Shoulders · Cable
with Rope Cable Kneeling Rear Delt Row
How to do the with rope cable kneeling rear delt row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Set a cable pulley to about face height and attach a rope. Kneel facing the stack, grab an end of the rope in each hand, and row the rope toward your face while flaring your elbows out wide and driving them back. Squeeze your rear delts and upper back, then return under control.
- 1Lead with your elbows flaring out wide, not pulling with your hands
- 2Squeeze your rear delts and shoulder blades together at the back
- 3Keep your torso upright and core braced so only your arms move
Common mistakes
- Don't shrug your shoulders up toward your ears
- Avoid yanking with your biceps instead of your rear delts
- Don't rock your torso back to heave the weight
Muscles worked
The with rope cable kneeling rear delt row mainly works the rear delts and mid traps, with the biceps, forearms, upper traps, lower traps, and external rotators assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Upper TrapsSupport
- Lower TrapsSupport
- External RotatorsSupport
- LatsMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- Side DeltsMinor
Kovo programs the with rope cable kneeling rear delt row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
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- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.