Smart Workout Diary

Cable Rope Deltoid Row

The cable rope deltoid row is a pulling exercise performed with a rope attachment on a cable machine, emphasizing the rear deltoids and upper back. It develops shoulder control, posture, and pulling strength while the biceps assist the movement.

Demonstration

Cable Rope Deltoid Row — demonstration 1
Cable Rope Deltoid Row — demonstration 2

Instructions

  1. Set the cable: Attach a rope to a chest-height cable pulley and select a light, controllable load.
  2. Take position: Face the machine, hold both rope ends with a neutral grip, and step back until the cable is taut. Stand tall with soft knees and a neutral spine.
  3. Row the rope: Pull your elbows out and back, bringing the rope toward your upper chest while drawing your shoulder blades back and down.
  4. Pause and return: Briefly squeeze the rear shoulders and upper back, then slowly extend your arms to return to the start without letting the weight stack slam.
  5. Repeat with control: Keep your torso still and perform each repetition through a comfortable range of motion.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength, Other
Difficulty
Beginner

Technique tips

  1. Lead with the elbows: Think of moving your elbows outward and backward rather than pulling mainly with your hands.
  2. Keep the load modest: Excessive weight often causes torso swinging and shifts work away from the rear deltoids.
  3. Control the return: Use a slow, smooth eccentric phase and keep tension rather than letting the stack pull you forward.
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