Cable Kneeling Rear Delt Row (With Rope) (Male) – Video Exercise Guide & Tips

Cable Kneeling Rear Delt Row (With Rope) (Male) - Video Exercise Guide & Tips

Get ready to sculpt your rear delts with the cable kneeling rear delt row! This exercise, specifically designed for men, targets the muscles in your upper back, giving you a strong and defined look.

Watch This Exercise Video

In this video exercise guide, we'll show you the proper setup, execution, and common mistakes to avoid. Plus, we'll provide tips for maximizing your results.

So grab a rope, set up the cable machine, and let's get started!

Key Takeaways

  • Proper form and complete range of motion are crucial for maximizing results and minimizing injury risk.
  • Incorporating activation exercises and drills into the training routine is important for targeting and strengthening the rear deltoids effectively.
  • Implementing variations and modifications in the exercise, such as single-arm cable kneeling rear delt row and different attachments, promotes balanced muscle development and adds variety to the workout.
  • Consistency, proper technique, and gradual progression in weight are key for effective training and maximizing results.

Equipment Needed

To perform the Cable Kneeling Rear Delt Row (With Rope) exercise, you'll need a few pieces of equipment. Firstly, you'll need a cable machine that allows for various cable variations. This machine will provide the necessary resistance for the exercise. Additionally, you'll need a rope attachment for the cable machine. The rope attachment will allow you to grip the handles comfortably and securely during the exercise.

If you don't have access to a cable machine or a rope attachment, there are alternative exercises that you can try. One alternative is the Bent Over Dumbbell Rear Delt Row. This exercise targets the same muscle group as the Cable Kneeling Rear Delt Row but uses dumbbells instead of a cable machine. Another alternative is the Seated Bent Over Rear Delt Raise. This exercise also targets the rear deltoids and can be performed with dumbbells or resistance bands.

Proper Setup and Positioning

To properly set up and position yourself for the Cable Kneeling Rear Delt Row (With Rope) exercise, begin by attaching the rope to the cable machine and adjusting the height of the pulley to chest level. Follow these steps to ensure a proper setup and positioning:

  1. Stand facing the cable machine and grasp the rope with an overhand grip.
  2. Step back a few feet, keeping your feet hip-width apart and your knees slightly bent.
  3. Engage your core and maintain a straight posture throughout the exercise.
  4. Pull the rope towards your chest, squeezing your shoulder blades together as you do so.

Now that you're set up, it's important to focus on your breathing techniques and warm-up exercises. Proper breathing can help you maintain control and stability during the exercise. Inhale as you extend your arms forward and exhale as you pull the rope towards your chest. This rhythmic breathing pattern will ensure a steady flow of oxygen to your muscles.

Before starting the Cable Kneeling Rear Delt Row (With Rope) exercise, it's recommended to warm up your shoulder and back muscles with some dynamic stretches or light resistance exercises. This will help increase blood flow, improve flexibility, and reduce the risk of injury.

Execution of the Exercise

Now let's talk about the key points to keep in mind during the execution of the Cable Kneeling Rear Delt Row.

Maintaining proper form is crucial to ensure optimal muscle activation and avoid injury.

Focus on engaging your rear delts by squeezing your shoulder blades together and pulling the rope towards your body.

Remember to keep your core engaged and maintain a controlled, smooth motion throughout the exercise.

Proper Form Techniques

Start by positioning yourself in a kneeling position in front of the cable machine with a rope attachment. To ensure proper form during the Cable Kneeling Rear Delt Row, consider the following techniques:

  1. Breathing techniques during the exercise: Inhale as you start the rowing motion, and exhale as you pull the rope towards your body. This helps engage your core and stabilize your spine.
  2. Importance of maintaining a neutral spine position: Keep your back straight and avoid arching or rounding your spine. This promotes proper alignment and reduces the risk of injury.
  3. Engage your shoulder blades: Squeeze your shoulder blades together at the end of each rowing motion. This activates the rear deltoids and helps improve posture.
  4. Control the movement: Avoid using momentum to pull the rope. Instead, focus on controlled and deliberate movements to target the rear delts effectively.

By implementing these form techniques, you can maximize the benefits of the exercise and minimize the risk of injury.

Now, let's move on to the next section about muscle activation tips.

Muscle Activation Tips

After implementing the proper form techniques, you can now focus on maximizing muscle activation during the execution of the Cable Kneeling Rear Delt Row. To optimize muscle activation, it's essential to perform specific exercises and drills that target the rear deltoids effectively.

Incorporate muscle activation exercises such as band pull-aparts, face pulls, and bent-over lateral raises into your training routine. These exercises specifically target the rear deltoids, activating and strengthening the muscles.

Additionally, incorporating muscle activation drills like external rotations with dumbbells or resistance bands can further enhance muscle activation in the rear deltoids. It's crucial to perform these exercises and drills with proper form and control, ensuring that you engage the targeted muscles effectively.

Common Mistakes to Avoid

To ensure proper execution of the cable kneeling rear delt row, there are a few common mistakes you should avoid.

First, be mindful of your grip and posture, as errors in these areas can lead to ineffective targeting of the rear deltoids.

Additionally, make sure you distribute the weight evenly between both arms to avoid imbalance and potential strain.

Lastly, don't neglect the full range of motion, as this exercise is most effective when you fully extend and contract your shoulder blades.

Grip and Posture Errors

Avoid gripping the rope too tightly and maintain proper posture to prevent common mistakes during the Cable Kneeling Rear Delt Row exercise. Here are some grip and posture errors to watch out for:

  1. Over-gripping the rope: Holding the rope too tightly can cause unnecessary tension in your forearms and limit your range of motion. Instead, maintain a firm but relaxed grip to allow for smooth movement.
  2. Slouching or rounding your back: Improper posture can put excessive strain on your lower back and compromise the effectiveness of the exercise. Keep your spine straight and engage your core muscles to maintain a stable position.
  3. Dropping your shoulders: Allowing your shoulders to hunch forward can lead to poor form and reduced activation of the targeted muscles. Keep your shoulders pulled back and down throughout the movement.
  4. Lifting with your arms: Remember that this exercise primarily targets the rear delts, not your biceps or forearms. Avoid using excessive arm strength and focus on squeezing your shoulder blades together to engage the target muscles effectively.

Incorrect Weight Distribution

Ensure you distribute the weight evenly to avoid common mistakes during the Cable Kneeling Rear Delt Row exercise. Incorrect weight distribution can lead to imbalances and increase the risk of shoulder injuries.

When performing this exercise, it's crucial to maintain proper form and technique. Make sure to evenly distribute the weight between both arms to prevent one side from doing more work than the other. This will help you overcome any imbalances and promote symmetrical muscle development.

Neglecting Full Range Motion

When neglecting full range motion during the Cable Kneeling Rear Delt Row exercise, you risk limiting the effectiveness of the workout and hindering your muscle development. Proper form and utilizing the full range of motion are crucial for maximizing the benefits of this exercise. Here are four reasons why neglecting full range motion can be detrimental:

  1. Incomplete muscle activation: Failing to perform the exercise through its full range restricts the activation of your rear deltoids, leading to suboptimal muscle development.
  2. Reduced strength gains: By not challenging your muscles throughout their entire range, you limit their potential for growth and strength gains.
  3. Increased risk of injury: Neglecting full range motion can result in imbalances and weak points, increasing the risk of muscle strains and other injuries.
  4. Inefficient workout: Without utilizing the full range of motion, you may not be effectively targeting the intended muscle group, resulting in wasted effort and less effective workouts.

To fully reap the benefits of the Cable Kneeling Rear Delt Row, prioritize proper form and execute the exercise through its complete range of motion.

Variations and Modifications

To add variety to your cable kneeling rear delt row workout, you can incorporate different variations and modifications.

One variation you can try is the single-arm cable kneeling rear delt row. Instead of using both arms simultaneously, you'll use one arm at a time. This variation helps to isolate each side of your back, ensuring balanced muscle development.

Another variation is the wide grip cable kneeling rear delt row. By using a wider grip, you'll engage your rear deltoids and upper back muscles to a greater extent. This can help improve the overall strength and size of your back.

Additionally, you can experiment with different attachments, such as using a V-bar or a straight bar instead of a rope. These variations provide a slightly different grip and hand position, challenging your muscles in new ways.

Tips for Maximizing Results

To maximize your results, start by using proper form and technique during the cable kneeling rear delt row exercise. Here are some tips to help you get the most out of your training:

  1. Focus on the muscles: Many people mistakenly believe that this exercise only targets the rear deltoids. However, it also engages the upper back, traps, and rhomboids. Be sure to engage and squeeze these muscles throughout the movement to maximize your results.
  2. Use the right weight: Select a weight that challenges you without sacrificing form. It should be heavy enough to stimulate muscle growth but not so heavy that you compromise your technique. Start with a lighter weight and gradually increase as you become more comfortable with the exercise.
  3. Control the movement: Maintain a slow and controlled motion throughout the exercise. Avoid using momentum or swinging the weight, as this can lead to injury and diminish the effectiveness of the exercise.
  4. Train with proper frequency: While consistency is key, it's important to allow your muscles adequate time to recover between workouts. Aim to train your rear delts and upper back two to three times per week, with at least one day of rest in between sessions.

Frequently Asked Questions

How Many Sets and Reps Should I Do for the Cable Kneeling Rear Delt Row Exercise?

To get the most out of the cable kneeling rear delt row exercise, it's important to focus on proper form and technique.

Start with a weight that allows you to perform 10-12 reps with good form.

Aim for 3-4 sets, resting for 60-90 seconds between sets.

As you progress, gradually increase the weight or reps to challenge your muscles.

This will help you build strength and improve the intensity of the exercise over time.

Can I Use a Resistance Band Instead of a Cable Machine for This Exercise?

Yes, you can use a resistance band as an alternative to a cable machine for the Cable Kneeling Rear Delt Row exercise. However, it's important to note that using a cable machine offers certain benefits, such as providing constant tension throughout the movement and allowing for incremental weight increases.

The cable machine also offers a greater range of motion compared to a resistance band. Nonetheless, a resistance band can still be effective in targeting your rear delts and building strength.

Is This Exercise Suitable for Beginners or Is It More Advanced?

The cable kneeling rear delt row can be suitable for beginners with a few modifications.

To make it more beginner-friendly, start with lighter weights and focus on proper form.

Avoid common mistakes like using too much weight, hunching your back, or pulling with your arms instead of engaging your shoulder muscles.

Gradually increase the weight and intensity as you get stronger and more comfortable with the exercise.

Can I Substitute the Rope Grip With a Different Attachment for This Exercise?

Yes, you can substitute the rope grip with a different attachment for this exercise. However, using a rope grip offers unique benefits.

It allows for a wider range of motion, targeting your rear delts and upper back muscles effectively.

The rope grip also engages your grip strength and forearm muscles.

Experimenting with different attachments can help you find what works best for you, but don't overlook the advantages of using a rope grip.

Should I Perform This Exercise With a Slow and Controlled Tempo or With Explosive Movements?

When performing this exercise, you have the option to choose between a slow and controlled tempo or explosive movements. The decision between the two depends on your fitness goals and preferences.

A slow and controlled tempo can help build strength and muscle endurance, while explosive movements can improve power and speed. Consider your desired outcomes and adjust your tempo accordingly.

Both options offer unique benefits, so choose the one that aligns best with your fitness objectives.


In conclusion, the cable kneeling rear delt row with rope is an effective exercise for targeting the rear deltoid muscles.

It requires proper setup and positioning, as well as correct execution to maximize results.

Avoiding common mistakes and incorporating variations or modifications can help to challenge the muscles further.

By following these tips and guidelines, individuals can achieve better rear delt development and overall upper body strength.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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