Shoulders Focus

Rope Rear Delt Row

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Coach Notes

Coach Take

Rope row variation that hits rear delts with smooth cable tension.

Make It Easier

Face Pull

Level It Up

Paused Rope Rear Delt Row

Build Size

3-5 x 12-15, rest 45-75s

Build Control

2 x 15 perfect reps

Attribute Breakdown

Muscle

Shoulders / Back

DELTOID-HEAVY MOVEMENT FOR UPPER-BODY SUPPORT / BACK-FOCUSED WORK TO BUILD PULLING STRENGTH AND CONTROL

Equipment

Cable

CABLE RESISTANCE FOR CONSTANT TENSION THROUGH RANGE

Movement

Pull

PULL ACTION: YOU DRAW THE LOAD TOWARD YOUR BODY

Pattern

Horizontal

HORIZONTAL LINE OF FORCE, USUALLY PRESS OR ROW

Reps

6 12

MID-REP RANGE FOR SIZE, CONTROL, AND SOLID INTENSITY

Goal

Hypertrophy

PRIMARY GOAL IS MUSCLE GROWTH THROUGH VOLUME

Ego

Medium

MEDIUM EGO: BALANCED BETWEEN FORM AND PERFORMANCE

Related Exercises

Arnold PressBarbell Clean and pressBarbell Front RaiseBarbell Incline Shoulder RaiseBarbell Rear Delt RowBarbell Seated Behind Head Military PressBarbell Wide-grip Upright RowCable Alternate Shoulder Press

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