Cable Rope Rear-Delt Rows

Also called rope rear delt row, seated face pull and rear delt cable row.

Works

Shoulders, plus biceps and upper back

Equipment

Cable

Level

Beginner

Type

Compound

How to do it

Setup. Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.

1. Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
2. Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
3. Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
4. Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
5. Repeat for the recommended amount of repetitions.

Cues

• Elbows high and wide.
• Pull the rope to the face.
• Squeeze the rear delts 1 second.
• Keep the torso still.

Common mistakes

• Elbows dropping into a normal row.
• Leaning back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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