Exercise guide
Cable Rope Rear-Delt Rows
The Cable Rope Rear-Delt Row is a seated high-elbow row performed from a low pulley. The rope travels toward the upper chest while the elbows remain lifted to the sides. The rear shoulders provide the main focus, with the middle back and biceps assisting.
Training context
Benefits of the Rope Rear-Delt Row
The high elbow path differentiates this exercise from a standard seated cable row. Pulling toward the upper chest places more emphasis on the rear shoulders and upper back than a low row toward the abdomen.
The weight should allow the upper arms to remain near horizontal. Excessive resistance often causes the elbows to drop or the torso to lean backward.
Technique overview
Keep the elbows high as you pull
Sit upright with the rope held in an overhand grip and your arms extended. Pull toward the upper chest by driving the elbows outward and backward. Pause briefly, then extend the arms without allowing the torso to follow the cable forward. Keep the shoulders down rather than shrugging toward the ears.
Treat this as an overview and use a range, pace, and setup you can control.