Standing Cable Rear Delt Row (With Rope)

Setup

1. 01Set the pulley at upper chest to face height and attach a rope.
2. 02Grip the rope ends with thumbs toward you and step back until the cable is taut.
3. 03Stagger or square the feet and hinge slightly for balance.
4. 04Let the arms extend fully so the shoulder blades protract at the start.

Execution

1. 01Pull the rope toward the upper chest and face while spreading the ends apart.
2. 02Drive the elbows high and wide, level with the shoulders.
3. 03Pause briefly with the shoulder blades squeezed together.
4. 04Return under control to full arm extension without letting the stack slam.

Checkpoints

• -Elbows stay high and travel wide, not tucked to the ribs.
• -Torso stays still; the weight moves, not your bodyweight.
• -Rope ends pull apart at the end of each rep.
• -Shoulders stay down away from the ears.

Common mistakes

• -Turning the movement into a lat row with elbows tucked.
• -Leaning back to yank the weight with body momentum.
• -Using a load so heavy the rear delts never feel the pull.
• -Cutting the rep short instead of reaching full protraction.