Cable Kneeling Rear Delt Row (With Rope) (Male)

DeltoidsRhomboidsCableBeginner
Place the cable pulley at the lowest position and attach a rope handle. Kneel down facing away from the cable machine. Grip the rope handles firmly with an overhand grip. Keep your back straight and your core engaged throughout the exercise. Pull the rope towards your torso, squeezing your shoulder blades together. Pause briefly at the top of the movement. Slowly return the rope to the starting position, fully extending your arms. Repeat for the desired number of repetitions.

How to perform the Cable Kneeling Rear Delt Row (With Rope) (Male)

  1. Set up. Set up in a stable, balanced starting position appropriate for the Cable Kneeling Rear Delt Row (With Rope) (Male) using your cable.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your deltoids rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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