Description

The cable kneeling rear delt row with rope is a strength-building exercise that targets the rear deltoids and upper back muscles. It helps improve shoulder stability and posture.

Starting Position

Start by kneeling in front of the cable machine with a rope attachment. Grasp the ends of the rope with an overhand grip, keeping the arms extended in front of you.

Technical Execution

Pull the rope towards your chest by retracting the shoulder blades and squeezing the rear delts. Slowly return to the starting position and repeat for the desired number of reps.

Range of Motion

Focus on a controlled movement with a full range of motion, ensuring a complete stretch at the bottom and contraction at the top of the movement.

Variations

Variations include using different grip attachments, adjusting the cable height, or performing the exercise standing for added core engagement.

Common Mistakes

Common mistakes include using too much weight, improper posture, and jerking the body to complete the movement.

Practical Advice

Focus on maintaining a neutral spine, engage the core muscles, and control the movement throughout. Use a weight that allows for proper form.

Additional Notes

Ensure the cable is set at an appropriate height to create resistance throughout the full range of motion. Avoid shrugging the shoulders during the exercise.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

deltoids

Secondary Muscles