10 Best Cable Rope Rear-delt Rows Alternatives for Gym & Home
What can you do instead of Cable Rope Rear-delt Rows? Use face pulls, bent-over rear-delt dumbbell rows, band pull-aparts, prone T/Y raises, or single-arm reverse flyes. Cue: keep elbows high, externally rotate the humerus and squeeze the posterior deltoid and scapular retractors each rep to preserve rear-delt activation.
Original Exercise: Cable Rope Rear-delt Rows
How to Perform Cable Rope Rear-delt Rows
- Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
- 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.
- Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Compound
Best Cable Rope Rear-delt Rows Alternatives
1. Face Pull
87.9% MatchHow to perform this exercise
- 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.
2. Band Standing Rear Delt Row
85.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and place the band under your feet.
- Hold the band handles with your palms facing each other and your arms extended in front of you.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Pull the band towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly release the tension and return to the starting position.
3. Cable Rear Delt Fly
83.7% MatchHow to perform this exercise
- Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
- 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.
- Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
- Pause at the end of the motion before returning the handles to the start position.
4. Cable Kneeling Rear Delt Row (with Rope) (male)
81.2% MatchHow to perform this exercise
- Attach a rope handle to a low cable pulley and kneel down facing the machine.
- Grasp the rope with a neutral grip (palms facing each other) and extend your arms fully in front of you.
- Keeping your back straight and core engaged, pull the rope towards your body by retracting your shoulder blades.
- Squeeze your shoulder blades together at the end of the movement and hold for a brief pause.
- Slowly release the tension and return to the starting position.
5. Cable Rear Delt Row (with Rope)
79.2% MatchHow to perform this exercise
- Attach a rope handle to a low pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the rope handle with an overhand grip, palms facing each other.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Keep your elbows slightly bent and pull the rope towards your chest, squeezing your shoulder blades together.
6. Cable Rear Delt Row (stirrups)
75.2% MatchHow to perform this exercise
- Attach a stirrup handle to a low cable pulley and stand facing the machine.
- Grasp the handle with your left hand and take a step back with your right foot, positioning your body at a slight angle.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- With your left arm extended and your palm facing down, pull the handle towards your chest by retracting your shoulder blade.
- Pause for a moment at the top of the movement, squeezing your shoulder blade.
7. Barbell Rear Delt Row
74.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Bend forward at the hips, keeping your back straight and chest up.
- Pull the barbell towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the barbell back to the starting position.
8. Cable Standing Rear Delt Row (with Rope)
74.2% MatchHow to perform this exercise
- Stand facing a cable machine with your feet shoulder-width apart.
- Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable.
- Keep your back straight and your core engaged.
- Pull the cable towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the cable back to the starting position.
9. Dumbbell Rear Delt Row_shoulder
70.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold a dumbbell in each hand with your palms facing your body.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arms straight down towards the floor, with a slight bend in your elbows.
- Raise the dumbbells out to the sides, squeezing your shoulder blades together.
10. Dumbbell One Arm Upright Row
70.5% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
- Let the dumbbell hang at arm's length in front of your thighs, with your palm facing your body.
- Keeping your back straight and your core engaged, exhale and lift the dumbbell straight up towards your chin, leading with your elbow.
- Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Why You Might Need a Cable Rope Rear-delt Rows Alternative
You may substitute Cable Rope Rear-delt Rows for several reasons: lack of cable equipment, shoulder pain or impingement, the need for unilateral correction, or simple variation to break plateaus. Substitutes let you maintain horizontal abduction and external rotation while changing load, ROM, or stability demands. For example, face pulls shift line of pull to protect the cuff; dumbbell bent-over rear-delt rows increase loading capacity; bands add accommodating resistance. Cue: lead with the elbow, keep a neutral spine and actively retract the scapula so the posterior deltoid — not the lats — does the work.
How to Choose the Right Substitute
Match the substitute to plane of motion, load potential, and your shoulder health. Prioritize exercises that emphasize horizontal abduction and external rotation (face pulls, reverse flies, prone T raises) if your goal is rear-delt hypertrophy. Consider equipment: bands for progressive tension, dumbbells for unilateral loading, cables for constant tension. Also assess scapular control and range: select movements where you can maintain thoracic extension and pull with elbows flared ~80–90° to preserve posterior deltoid activation. Cue: hinge at the hips, brace the core, and pull the elbows outward while squeezing the scapulae.
Frequently Asked Questions
What muscles does Cable Rope Rear-delt Rows work?
It primarily targets the posterior deltoid while also recruiting the rhomboids, middle trapezius and external rotators of the shoulder. Cue: perform horizontal abduction with elbows high and scapular retraction to maximize rear-delt activation and limit lat involvement.
What is the best bodyweight alternative to Cable Rope Rear-delt Rows?
Prone T/Y raises on an incline bench are the best bodyweight substitute: lie face-down and lift the arms into a T (horizontal) and Y (diagonal) pattern while squeezing the scapulae. Cue: keep thumbs up to bias external rotation and lead with the elbows to maintain posterior deltoid tension.
Can I build muscle without doing Cable Rope Rear-delt Rows?
Yes — you can build rear-delt mass with other horizontal abduction and external rotation movements like face pulls, bent-over rear-delt rows, reverse flies, and progressive band work. Cue: emphasize time under tension, controlled eccentrics and progressive overload while maintaining scapular retraction to focus stimulus on the posterior deltoid.
More Exercise Alternatives
Find Alternatives for Any Exercise
Use our free tool to discover the best substitute exercises based on your available equipment and goals.
Try the Exercise Substitution Finder →