cable kneeling rear delt row (with rope) (male): technique and muscles worked

Animated demonstration of cable kneeling rear delt row (with rope) (male)

How to do this exercise

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

Equipment: Cable machine Rope
Body part: Shoulders Back
Target muscle: Trapezius Rhomboids Posterior deltoid
Secondary muscle: Biceps Latissimus dorsi

Hypertrophy grade

Good7 / 10

Nemeo’s take

This exercise offers good continuous tension on the upper back and the back of the shoulder thanks to the pulley, but the kneeling position sometimes introduces a limit of stability and slightly stresses the core. Compared to a bent-over row with a bar, the isolation of the back is better but the maximum load is often lower. We benefit from an advantageous resistance curve for contraction, but the stretched position is a little less stimulated than in free rowing. Ideal exercise to target the upper back at the end of the session or to vary the angles without excessive overload.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

Turn this exercise into progress.

Track your sets, reps and weights with Nemeo and get recommendations for your next workout.

All exercises

cable kneeling rear delt row (with rope) (male)

How to do this exercise

Turn this exercise into progress.

More exercises to explore

gentle style cable pulldown (pro lat bar)

smith upright row

cable twisting pull with intensified