Exercise guide · Intermediate · Compound

Cable Kneeling Rear Delt Row (With Rope) (Male) - Full Variation: How to Do It & Muscles Worked

The cable kneeling rear delt row (with rope) targets the rear deltoids and upper back muscles, requiring the user to kneel and pull a rope attachment toward their body while maintaining a strong core and stable posture.

Primary muscles
Shoulders
Secondary muscles
Biceps , Traps
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable kneeling rear delt row (with rope) (male) - full variation
Front view: muscles worked by the cable kneeling rear delt row (with rope) (male) - full variation. Primary: shoulders. Secondary: biceps and traps.
Back view: muscles worked by the cable kneeling rear delt row (with rope) (male) - full variation. Primary: shoulders. Secondary: biceps and traps.
Primary Secondary

How to do the cable kneeling rear delt row (with rope) (male) - full variation

  1. Step 1: Attach a rope handle to a low cable pulley and kneel down facing the machine.
  2. Step 2: Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you.
  3. Step 3: Keeping your back straight and core engaged, pull the rope towards your body by retracting your shoulder blades. Perform with full intensity.
  4. Step 4: Squeeze your shoulder blades together at the end of the movement and hold for a brief pause.
  5. Step 5: Slowly release the tension and return to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the cable kneeling rear delt row (with rope) (male) - full variation by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Kneeling Rear Delt Row (With Rope) (Male) - Full Variation alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

See the best shoulder exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.