Cable Rear Delt Row (with rope) exercise animation (Männlich)

Cable Rear Delt Row (with rope)

Zielmuskel
Deltoid Posterior
Synergistenmuskeln
Brachialis, Brachioradialis, Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Equipment
Cable
Körperregion
Shoulders
Typ
Strength

The cable rear delt row with a rope is a shoulder isolation-style pull that primarily targets the rear deltoids (posterior deltoid), with help from the side deltoids, the rotator cuff (infraspinatus and teres minor), and the mid and lower traps. Using a cable keeps constant tension through the whole range, making it a great accessory for upper-back posture and balanced shoulder development.

Cable Rear Delt Row (with rope): So führst du sie aus

  1. 1Attach a rope to a cable pulley set at roughly upper-chest to face height and select a light to moderate weight.
  2. 2Grip one end of the rope in each hand with your thumbs facing up, then step back until the cable is taut and your arms are fully extended in front of you.
  3. 3Stagger your stance or stand square with a slight knee bend, brace your core, and keep a tall, neutral spine.
  4. 4Pull the rope toward your face by driving your elbows high and out to the sides, leading with the elbows rather than the hands.
  5. 5As you row, spread the two ends of the rope apart and squeeze your shoulder blades together at the back of the movement.
  6. 6Pause briefly when your hands are near your ears and your upper arms are roughly in line with your shoulders.
  7. 7Lower the rope under control back to full arm extension, letting your shoulder blades travel forward without losing tension.
  8. 8Complete your reps, then step in to release the tension and set the handle down safely.

Technik-Tipps

  • Keep your elbows high and flared out so the work stays on the rear delts instead of dropping into a standard back row.
  • Use a light load and a slow, controlled tempo — rear delts respond better to clean tension than to heavy weight.
  • Pull the rope ends apart at the end of each rep to add external rotation and recruit the rotator cuff and mid-traps.
  • Keep your torso still and let the movement happen at the shoulders; resist the urge to swing or lean back.
  • Set the pulley at face height or slightly above so the line of pull matches the rear-delt fibers.

Häufige Fehler

  • Going too heavy, which forces your bigger back muscles to take over and removes tension from the smaller rear delts.
  • Keeping the elbows low and tucked, which turns the movement into a lat row and bypasses the posterior deltoid.
  • Yanking the rope with momentum or rocking the torso, which cheats the rep and risks straining the lower back.
  • Failing to retract the shoulder blades at the top, which shortens the range and limits rear-delt and mid-trap activation.
  • Shrugging the shoulders up toward the ears, which shifts load to the upper traps instead of the target muscle.

Häufig gestellte Fragen

What muscles does the cable rear delt row work?

It primarily targets the rear deltoids (posterior deltoid), with the side deltoids, rotator cuff (infraspinatus and teres minor), mid and lower traps, and forearm flexors assisting.

How is the cable rear delt row different from a face pull?

They are very similar rope movements. The rear delt row emphasizes high, flared elbows and shoulder-blade retraction to load the rear delts, while a face pull adds more external rotation at the top for the rotator cuff.

Is the cable rear delt row good for beginners?

Yes. The cable keeps tension steady and the light load makes it easy to feel the rear delts, so it is a beginner-friendly way to build the often-neglected back of the shoulders.

How many sets and reps should I do?

Because the rear delts are a small muscle, train them with higher reps and lighter weight — about 3 to 4 sets of 12 to 20 reps with strict, controlled form works well.

Where should I feel the cable rear delt row?

You should feel it across the back of your shoulders and between your shoulder blades. If you mostly feel your lats or biceps, lighten the load and raise your elbows higher.

Ähnliche Übungen