Cable Rope Rear-Delt Rows

Shoulders

Cable Rope Rear-Delt Rows

LevelBeginner EquipmentCable MechanicCompound ForcePull

A horizontal rope row with the elbows flared wide that targets the rear shoulders and the muscles between your shoulder blades.

Strength

Primary musclesShoulders

Secondary musclesBiceps Middle Back

Energy burned

≈ 20 kcalFor 3 × 8–12, rest 90s · ≈ 3.5 kcal/min

Estimate range 15–25 kcal (±25 %)

Muscle mass worked9 %

Effort during a set5.3 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Attach a rope to a cable at about chest height.
2Grip the rope ends with palms facing down and step back until your arms are straight.
3Stand with a soft bend in your knees and your torso upright.

How to perform

1Pull the rope toward your upper chest or face with your elbows flared out.
2Keep your elbows at about shoulder height.
3Squeeze your shoulder blades together at the end.
4Return slowly until your arms are straight.