Animated GIF · Available via API
gif_boxCable Kneeling Rear Delt Row (with Rope) (male)
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fitness_center Equipment
CableCategory
strength
Mechanic
compound
Cal/min
5.5
Force
pull
Cable Kneeling Rear Delt Row (with Rope) (male) is a intermediate multi-joint compound pulling exercise targeting the Delts in the Shoulders region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Trapezius and Rhomboids.
list_alt Step-by-Step Instructions
Attach a rope handle to a low cable pulley and kneel down facing the machine.
Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you.
Keeping your back straight and core engaged, pull the rope towards your body by retracting your shoulder blades.
Squeeze your shoulder blades together at the end of the movement and hold for a brief pause.
Slowly release the tension and return to the starting position.
Repeat for the desired number of repetitions.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because Cable Kneeling Rear Delt Row (with Rope) (male) loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Yanking the weight with momentum instead of pulling through a full, controlled range of motion — this shortchanges the contraction and increases strain on the joints.
Standing too close to or too far from the pulley, which changes the resistance curve and can take tension off the target muscle at the top or bottom of the rep.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Cable Kneeling Rear Delt Row (with Rope) (male) is classified as a Intermediate strength exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Shoulders movements first. It fits well in programs focused on strength training and pairs naturally with other Shoulders movements in a balanced routine.
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