10 Best Cable Rear Delt Row (With Rope) Alternatives for Small Gyms

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

10 substitutes, ranked by how closely each one matches the Cable 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.

1. Play demonstration

   1. Cable Rear Delt Row (Stirrups)

   96% match

   Delts · Intermediate · Compound

   The same equipment, taken with a neutral grip.

   • Cable

   How to perform it

   1. Attach a stirrup handle to a low cable pulley and stand facing the machine.
   2. Grasp the handle with your left hand and take a step back with your right foot, positioning your body at a slight angle.
   3. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
   4. With your left arm extended and your palm facing down, pull the handle towards your chest by retracting your shoulder blade.
   5. Pause for a moment at the top of the movement, squeezing your shoulder blade.
   6. Slowly release the handle back to the starting position and repeat for the desired number of repetitions.
   7. Switch sides and repeat the exercise with your right arm.

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

   Why this matches

   • Primary muscle: delts, the same as the Cable Rear Delt Row (With Rope)
   • Equipment: a cable, the same as the Cable Rear Delt Row (With Rope)
   • Body position: standing, the same as the Cable Rear Delt Row (With Rope)
2. Play demonstration

   2. Cable Standing Rear Delt Row (With Rope)

   85% match

   Delts · Intermediate · Compound

   Pick this when you want an easier version that still works the delts.

   • 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 Rear Delt Row (With Rope)
   • Equipment: a cable, the same as the Cable Rear Delt Row (With Rope)
   • Body position: standing, the same as the Cable Rear Delt Row (With Rope)

3. 3. Cable Standing Cross-over High Reverse Fly

   80% match

   Delts · Intermediate · Isolation

4. 

   4. Cable Rear Delt Fly

   79% match

   Delts · Intermediate · Isolation

   It uses the same equipment and still works the delts.

   • Cable

   How to perform it

   1. Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
   2. Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.
   3. Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
   4. Pause at the end of the motion before returning the handles to the start position.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: delts, the same as the Cable Rear Delt Row (With Rope)
   • Equipment: a cable, the same as the Cable Rear Delt Row (With Rope)
   • Body position: standing, the same as the Cable Rear Delt Row (With Rope)
5. 

   5. Cable Rope Rear-delt Rows

   79% match

   Delts · Intermediate · Compound

   It still works the delts, through a different movement.

   • Cable

   How to perform it

   1. Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
   2. Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
   3. Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
   4. Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
   5. Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
   6. 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 Rear Delt Row (With Rope)
   • Equipment: a cable, the same as the Cable Rear Delt Row (With Rope)
   • Body position: standing, the same as the Cable Rear Delt Row (With Rope)

6. 6. Face Pull

   79% match

   Delts · Intermediate · Compound

7. Play demonstration

   7. Cable Rope Extension Incline Bench Row

   76% match

   Upper Back · Intermediate · Compound

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

   • Cable

   How to perform it

   1. Set up an incline bench at a 45-degree angle and attach a cable machine to the low pulley.
   2. Attach a rope handle to the cable machine and sit on the incline bench facing the machine.
   3. Grab the rope handle with an overhand grip and lean forward, keeping your back straight.
   4. Extend your arms fully, pulling the rope towards your upper chest while keeping your elbows close to your body.
   5. Squeeze your shoulder blades together at the end of the movement.
   6. Slowly release the tension and return to the starting position.
   7. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: upper back, not delts
   • Equipment: a cable, the same as the Cable Rear Delt Row (With Rope)
   • Body position: seated, not standing

8. 8. Cable Cross-over Revers Fly

   75% match

   Delts · Intermediate · Isolation

9. 9. Smith Rear Delt Row

   74% match

   Delts · Intermediate · Compound

10. 10. Barbell Rear Delt Row

    74% match

    Delts · Intermediate · Compound