Shoulders · Cable
with Rope Cable Standing Rear Delt Row
How to do the with rope cable standing 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
- Compound
How to do it
Attach a rope to a cable pulley set at upper chest height and grip both ends with arms extended toward the stack. Row the rope toward your face, driving your elbows high and wide while pulling the ends apart, then return to a full stretch with control.
- 1Rear delts and upper back pulling your elbows high and wide
- 2Shoulder blades squeezing together as the rope nears your face
- 3Tension held in the rear delts, not the lower back
Common mistakes
- Dropping your elbows and turning it into a low row
- Leaning back to heave the rope toward you
- Shrugging your traps up as you pull
Muscles worked
The with rope cable standing rear delt row mainly works the rear delts and mid traps, with the biceps, forearms, lats, and external rotators assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- LatsSupport
- External RotatorsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- Side DeltsMinor
Kovo programs the with rope cable standing 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
- How to do the battle rope alternating waves
- 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.