Cable Standing Rear Delt Horizontal Row (With Rope)
The rope row for the rear delts on a single column with the pulley at shoulder height, so the pull runs level to the face with the elbows out.
How to do it
Setup
Facing a single cable column, pulley at shoulder height, rope in both hands overhand, arms straight, one foot back.
Steps
- Row the rope straight back toward the face, elbows out at shoulder height.
- Keep the pull level; the cable runs parallel to the floor.
- Return until the arms are straight and the blades spread.
Common mistakes
Pulley set above or below the shoulders: level it so the cable runs flat. Elbows sinking below the hands: lift them to shoulder height; the rear delts need them high. Leaning back to move the stack: stand tall and take a lighter stack.
Breathing
Exhale on the pull, inhale on the return.
