10 Best Cable Rope Rear-delt Rows Alternatives for Gym & Home

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

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Cable Rope Rear-delt Rows

Cable Rope Rear-delt Rows
Primary muscle
Delts
Equipment
Cable
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Middle Back

How to perform Cable Rope Rear-delt Rows
  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.
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Ranked Cable Rope Rear-delt Rows Alternatives

10 substitutes, ranked by how closely each one matches Cable Rope Rear-delt Rows on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Face Pull

    1. Face Pull

    88% match
    • Delts
    • Cable
    • Intermediate
    • Compound

    Pick this when you want to work the delts with less balance to manage.

    How to perform this exercise
    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 Cable Rope Rear-delt Rows
    • Equipment: a cable, the same as Cable Rope Rear-delt Rows
    • Body position: standing, the same as Cable Rope Rear-delt Rows
    • Balance: easier to stay steady on than Cable Rope Rear-delt Rows
  2. Band Standing Rear Delt RowPlay demonstration

    2. Band Standing Rear Delt Row

    85% match
    • Delts
    • Band
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and place the band under your feet.
    2. Hold the band handles with your palms facing each other and your arms extended in front of you.
    3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    4. Pull the band towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly release the tension and return 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 Cable Rope Rear-delt Rows
    • Equipment: a band, not a cable
    • Body position: standing, the same as Cable Rope Rear-delt Rows
  3. Cable Kneeling Rear Delt Row (With Rope)Play demonstration

    3. Cable Kneeling Rear Delt Row (With Rope)

    81% match
    • Delts
    • Cable
    • Intermediate
    • Compound

    The same equipment, done kneeling instead.

    How to perform this exercise
    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.

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

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

    4. Cable Rear Delt Row (With Rope)

    79% match
    • Delts
    • Cable
    • Intermediate
    • Compound

    It still works the delts, through a different movement.

    How to perform this exercise
    1. Attach a rope handle to a low pulley cable machine.
    2. Stand facing the machine with your feet shoulder-width apart.
    3. Grasp the rope handle with an overhand grip, palms facing each other.
    4. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    5. Keep your elbows slightly bent and pull the rope towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement, then 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: delts, the same as Cable Rope Rear-delt Rows
    • Equipment: a cable, the same as Cable Rope Rear-delt Rows
    • Body position: standing, the same as Cable Rope Rear-delt Rows
  5. Cable Rear Delt Row (Stirrups)Play demonstration

    5. Cable Rear Delt Row (Stirrups)

    75% match
    • Delts
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    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 Cable Rope Rear-delt Rows
    • Equipment: a cable, the same as Cable Rope Rear-delt Rows
    • Body position: standing, the same as Cable Rope Rear-delt Rows
  6. Barbell Rear Delt RowPlay demonstration

    6. Barbell Rear Delt Row

    75% match
    • Delts
    • Barbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
    3. Bend forward at the hips, keeping your back straight and chest up.
    4. Pull the barbell towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as Cable Rope Rear-delt Rows
    • Equipment: free weights, not a cable
    • Body position: standing, the same as Cable Rope Rear-delt Rows
  7. Cable Standing Rear Delt Row (With Rope)Play demonstration

    7. Cable Standing Rear Delt Row (With Rope)

    74% match
    • Delts
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    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 Cable Rope Rear-delt Rows
    • Equipment: a cable, the same as Cable Rope Rear-delt Rows
    • Body position: standing, the same as Cable Rope Rear-delt Rows
  8. Smith Rear Delt RowPlay demonstration

    8. Smith Rear Delt Row

    73% match
    • Delts
    • Smith-machine
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the ground.
    2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
    3. Keep your back straight and your core engaged as you pull the handles towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top of the movement, then slowly release the handles back to the starting position.
    5. 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 Cable Rope Rear-delt Rows
    • Equipment: a machine, not a cable
    • Body position: standing, the same as Cable Rope Rear-delt Rows
    • Balance: easier to stay steady on than Cable Rope Rear-delt Rows
  9. Upright Barbell Row

    9. Upright Barbell Row

    72% match
    • Delts
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    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 Cable Rope Rear-delt Rows
    • Equipment: free weights, not a cable
    • Body position: standing, the same as Cable Rope Rear-delt Rows
  10. Dumbbell Rear Delt RowPlay demonstration

    10. Dumbbell Rear Delt Row

    71% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Hold a dumbbell in each hand with your palms facing your body.
    3. Bend forward at the waist, keeping your back straight and your core engaged.
    4. Extend your arms straight down towards the floor, with a slight bend in your elbows.
    5. Raise the dumbbells out to the sides, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower the dumbbells back 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: delts, the same as Cable Rope Rear-delt Rows
    • Equipment: free weights, not a cable
    • Body position: standing, the same as Cable Rope Rear-delt Rows

Cable Rope Rear-delt Rows FAQ

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.

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