Kneeling Cable Rear Delt Row (With Rope)

Setup

1. 01Set a rope attachment on a pulley at roughly head height when kneeling.
2. 02Kneel down facing the stack, tall through the hips, far enough back to load the stack with arms extended.
3. 03Grip the rope ends with thumbs toward you.
4. 04Brace the trunk and set the shoulders down before the first pull.

Execution

1. 01Pull the rope toward the face and upper chest, driving the elbows high and wide.
2. 02Separate the rope ends as they approach the head.
3. 03Squeeze the rear delts and mid-back at the end position.
4. 04Return the rope slowly to full arm extension without letting the stack yank you forward.

Checkpoints

• -Elbows stay at or above shoulder height through the pull.
• -Hips stay stacked over the knees; no sitting back to heave.
• -Rope ends finish beside the ears, not at the sternum.
• -Shoulder blades move; the lower back does not.

Common mistakes

• -Dropping the elbows and turning it into a lat row.
• -Rocking the torso backward on every rep.
• -Gripping so hard the arms dominate and the rear delts barely work.
• -Letting the cable pull the shoulders into a shrug on the return.