Cable Kneeling Rear Delt Row (with Rope) (male) - Full Variation

The cable kneeling rear delt row (with rope) targets the rear deltoids and upper back muscles, requiring the user to kneel and pull a rope attachment toward their body while maintaining a strong core and stable posture.

Quick Facts

How to Do Cable Kneeling Rear Delt Row (with Rope) (male) - Full Variation

Follow these step-by-step instructions to perform Cable Kneeling Rear Delt Row (with Rope) (male) - Full Variation with proper form and technique.

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

Muscles Worked

Understanding which muscles Cable Kneeling Rear Delt Row (with Rope) (male) - Full Variation targets helps you integrate it effectively into your training program.

Benefits of Cable Kneeling Rear Delt Row (with Rope) (male) - Full Variation

Incorporating Cable Kneeling Rear Delt Row (with Rope) (male) - Full Variation into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Delts Development: Cable Kneeling Rear Delt Row (with Rope) (male) - Full Variation directly targets and strengthens the Delts, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Trapezius, Rhomboids, and Biceps, providing additional training stimulus without extra exercises.
• Constant Tension: Cable machines provide consistent resistance throughout the entire range of motion, maximizing muscle engagement and time under tension.
• Functional Strength: Strength exercises like Cable Kneeling Rear Delt Row (with Rope) (male) - Full Variation build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Cable Kneeling Rear Delt Row (with Rope) (male) - Full Variation safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Cable Kneeling Rear Delt Row (with Rope) (male) - Full Variation, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Delts and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Check Cable Condition: Before use, inspect the cable for any signs of fraying or damage. Ensure the attachment is securely connected.
• Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Delts typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Cable Kneeling Rear Delt Row (with Rope) (male) - Full Variation, track these metrics during your workouts: