10 Best Cable Kneeling Rear Delt Row (With Rope) Alternatives

The Cable Kneeling Rear Delt Row (With Rope) is done kneeling with a cable machine. Ranked closest by our scoring: the Face Pull, Cable Rope Rear-delt Rows and the Cable Standing Rear Delt Row (With Rope).

Cable Kneeling Rear Delt Row (With Rope)Watch the Cable Kneeling Rear Delt Row (With Rope)

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Cable Kneeling Rear Delt Row (With Rope)

The steps for the Cable Kneeling Rear Delt Row (With Rope) itself, so you can judge how close each substitute below really is.

Delts, with trapezius, rhomboids, biceps · Cable · Intermediate · Compound

  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.
  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.

The 10 Best Cable Kneeling Rear Delt Row (With Rope) Alternatives

10 substitutes, ranked by how closely each one matches the Cable Kneeling Rear Delt Row (With Rope) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Face Pull

    1. Face Pull

    91% match

    Delts · Intermediate · Compound

    The same equipment, done standing instead.

    • Cable
    How to perform it
    1. Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Cable Kneeling Rear Delt Row (With Rope)
    • Equipment: a cable, the same as the Cable Kneeling Rear Delt Row (With Rope)
    • Body position: standing, not kneeling
  3. Cable Standing Rear Delt Row (With Rope)Play demonstration

    3. Cable Standing Rear Delt Row (With Rope)

    77% match

    Delts · Intermediate · Compound

    It still works the delts, through a different movement.

    • Cable
    How to perform it
    1. Stand facing a cable machine with your feet shoulder-width apart.
    2. Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable.
    3. Keep your back straight and your core engaged.
    4. Pull the cable towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the peak of the movement, then slowly release the cable back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Cable Kneeling Rear Delt Row (With Rope)
    • Equipment: a cable, the same as the Cable Kneeling Rear Delt Row (With Rope)
    • Body position: standing, not kneeling
  4. Upright Barbell Row

    4. Upright Barbell Row

    73% match

    Delts · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the delts.

    • Barbell
    How to perform it
    1. Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
    2. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
    3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Cable Kneeling Rear Delt Row (With Rope)
    • Equipment: free weights, not a cable
    • Body position: standing, not kneeling
  5. Low Pulley Row To Neck

    5. Low Pulley Row To Neck

    72% match

    Shoulders · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the shoulders rather than the delts.

    • Cable
    How to perform it
    1. Sit on a low pulley row machine with a rope attachment.
    2. Grab the ends of the rope using a palms-down grip and sit with your back straight and your knees slightly bent. Tip: Keep your back almost completely vertical and your arms fully extended in front of you. This will be your starting position.
    3. While keeping your torso stationary, lift your elbows and start bending them as you pull the rope towards your neck while exhaling. Throughout the movement your upper arms should remain parallel to the floor. Tip: Continue this motion until your hands are almost next to your ears (the forearms will not be parallel to the floor at the end of the movement as they will be angled a bit upwards) and your elbows are out away from your sides.
    4. After holding for a second or so at the contracted position, come back slowly to the starting position as you inhale. Tip: Again, during no part of the movement should the torso move.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: shoulders, not delts
    • Equipment: a cable, the same as the Cable Kneeling Rear Delt Row (With Rope)
    • Body position: standing, not kneeling
  7. Cable High Row (Kneeling)Play demonstration

    7. Cable High Row (Kneeling)

    70% match

    Traps · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the traps rather than the delts.

    • Cable
    How to perform it
    1. Attach a straight bar to a cable machine at chest height.
    2. Kneel down in front of the cable machine and grab the bar with an overhand grip, hands shoulder-width apart.
    3. Sit back on your heels, keeping your back straight and your core engaged.
    4. Pull the bar towards your upper abdomen, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release the bar back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: traps, not delts
    • Equipment: a cable, the same as the Cable Kneeling Rear Delt Row (With Rope)
    • Body position: kneeling, the same as the Cable Kneeling Rear Delt Row (With Rope)

Cable Kneeling Rear Delt Row (With Rope) FAQ

Can I build muscle without doing Cable Kneeling Rear Delt Row (with Rope) (male)?

Yes. You can stimulate the posterior deltoid with a variety of compound and isolation movements using bands, dumbbells, machines or bodyweight. Prioritize progressive overload, full range of motion, and technique cues, slow eccentrics, pause at peak contraction, and lead with the elbow, to ensure consistent posterior‑delt activation and hypertrophy.

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