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

Cable Standing 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 standing rear delt row with rope targets the rear deltoids (posterior delts), with help from the side delts, mid and lower traps, and the rotator cuff (infraspinatus and teres minor). Pulling a rope to your face on a constant cable line, it builds the upper-back and shoulder detail that improves posture and balances heavy pressing work.

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

  1. 1Attach a rope handle to a cable pulley set at roughly upper-chest to face height.
  2. 2Grip both ends of the rope with a neutral (palms-facing) grip, step back to load the cable, and stand tall with a slight knee bend and braced core.
  3. 3Start with your arms extended toward the pulley, allowing your shoulders to round forward slightly under the load.
  4. 4Pull the rope back toward your face, leading with your elbows and driving them high and wide out to the sides.
  5. 5Pull the rope ends apart as you reach the top, squeezing your shoulder blades and rear delts with your elbows at or above shoulder height.
  6. 6Hold the contracted position briefly, keeping your wrists straight and your torso upright.
  7. 7Lower the rope under control back to the fully extended start, resisting the pull the whole way.
  8. 8Complete your reps, then step in to unload the cable and set the rope down.

Technik-Tipps

  • Lead with your elbows, not your hands — think of pulling your elbows out and back rather than rowing the weight to your body.
  • Keep your elbows flared high and wide so the work stays on the rear delts instead of shifting to the lats and biceps.
  • Use a weight light enough that you can pause and squeeze at the top without swinging.
  • Keep your chest up and shoulders down; let your shoulder blades retract naturally as you pull.

Häufige Fehler

  • Using too much weight and leaning or swinging the torso, which turns the movement into a momentum-driven cheat and takes tension off the rear delts.
  • Letting the elbows drop low and rowing toward the waist, which recruits the lats instead of isolating the posterior deltoid.
  • Bending the wrists or curling the rope in, which shifts load to the forearms and biceps and limits rear-delt activation.
  • Shrugging the shoulders up toward the ears, which over-recruits the upper traps and loses the rear-delt squeeze.

Häufig gestellte Fragen

What muscles does the cable standing rear delt row with rope work?

It primarily targets the rear (posterior) deltoids, with the side delts, mid and lower trapezius, and rotator cuff muscles (infraspinatus and teres minor) assisting, along with the brachialis and brachioradialis of the forearm.

How high should the cable be set?

Set the pulley around upper-chest to face height so you can pull the rope back toward your face with your elbows flared high. A higher setting emphasizes the rear delts and upper back.

Is the cable rear delt row good for beginners?

Yes. The constant cable tension and rope grip make it easy to feel the rear delts working, and it is low-risk for the shoulders. Start light and focus on leading with the elbows.

How is this different from a face pull?

They are very similar — both pull a rope toward the face with high elbows. This row version emphasizes rear-delt and upper-back contraction, while a face pull often adds more external rotation at the top for the rotator cuff.

How many sets and reps should I do?

As an isolation movement for a small muscle, 3–4 sets of 12–20 reps with controlled tempo works well. Keep the weight light enough to pause and squeeze each rep.

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