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).

Cable Rope Rear-delt Rows

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

How to Do Cable Rope Rear-delt Rows

The steps for Cable Rope Rear-delt Rows themselves, so you can judge how close each substitute below really is.

Delts, with biceps, middle back · Cable · Intermediate · Compound

  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.

The 10 Best 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. 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

    88% match

    Delts · Intermediate · Compound

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

    • 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 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 · Intermediate · Compound

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

    • Band
    How to perform it
    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 · Intermediate · Compound

    The same equipment, done kneeling instead.

    • Cable
    How to perform it
    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 · Intermediate · Compound

    It still works the delts, through a different movement.

    • Cable
    How to perform it
    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
  6. Barbell Rear Delt RowPlay demonstration

    6. Barbell Rear Delt Row

    75% 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. 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

  10. 10. Dumbbell Rear Delt Row

    71% match

    Delts · Intermediate · Compound

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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