# Rear Delt Row (Cable)

> A standing cable row with a rope, pulled out to the sides with high elbows to train your rear delts and upper back.

Page: https://fitnessie.app/exercises/cable-rear-delt-row/
Type: Cable · Pull
Demo video: https://fitnessie.app/demos/rear-delt-row-cable/641f3b122a07e5fb.mp4

## How to do it

1. Fasten a rope to a cable pulley at about shoulder height, grip an end in each hand with your palms down and step back.
2. Stand tall with your arms forward and a slight bend in your knees.
3. Keep your elbows high and pull the rope toward you by moving your upper arms straight out to the sides.
4. Finish with your hands right in front of your shoulders and your shoulder blades pulled together.
5. Let your arms move forward again under control.

## Key cues

- Palms down on the rope
- Elbows high, level with the shoulders
- Arms sweep out to the sides
- Pinch the shoulder blades
- Control the return

## Common mistakes

- Letting the elbows drop below your shoulders
- Using so much weight you lose feel in your rear delts
- Skipping the shoulder blade squeeze at the end
- Letting the rope pull your arms forward fast

## Muscles worked

- Primary: Rear delts
- Secondary: Upper back, traps and biceps

## Equipment

Cable machine and rope attachment.

## References

- [StrengthLog: Cable Rear Delt Row](https://www.strengthlog.com/cable-rear-delt-row/)
- [ACE Exercise Library: High Row](https://www.acefitness.org/resources/everyone/exercise-library/336/high-row/)
- [ACE Exercise Library: Seated High Back Rows](https://www.acefitness.org/resources/everyone/exercise-library/169/seated-high-back-rows/)