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 Handstand Push-up, Handstand Push-ups and the Left Hook. Boxing.

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. ElevatorPlay demonstration

    1. Elevator

    60% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the upper back rather than the delts.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up 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: upper back, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as Cable Rope Rear-delt Rows
  2. Bodyweight Standing Close-grip RowPlay demonstration

    2. Bodyweight Standing Close-grip Row

    59% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the lats rather than the delts.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as Cable Rope Rear-delt Rows
    • Balance: harder to stay steady on than Cable Rope Rear-delt Rows
  3. Bodyweight Standing RowPlay demonstration

    3. Bodyweight Standing Row

    59% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Grasp a bar or handles with an overhand grip, palms facing down.
    3. Keep your back straight and core engaged.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement.
    6. Slowly release and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as Cable Rope Rear-delt Rows
    • Balance: harder to stay steady on than Cable Rope Rear-delt Rows
  4. Bodyweight Standing Row (With Towel)Play demonstration

    4. Bodyweight Standing Row (With Towel)

    58% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly release the tension and return 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: lats, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as Cable Rope Rear-delt Rows
    • Balance: harder to stay steady on than Cable Rope Rear-delt Rows
  5. Best match
    Handstand Push-upPlay demonstration

    5. Handstand Push-up

    53% match
    • Delts
    • Bodyweight
    • Advanced
    • Compound

    Use this when you have nothing to train with, because it works the delts with bodyweight alone.

    How to perform this exercise
    1. Find a wall and face away from it, standing a few feet away.
    2. Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position.
    3. Bend your elbows and lower your head towards the ground, keeping your body in a straight line.
    4. Push through your hands and extend your arms to return 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: bodyweight only, not a cable
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than Cable Rope Rear-delt Rows
  6. Handstand Push-ups

    6. Handstand Push-ups

    52% match
    • Delts
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
    2. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.
    3. Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.
    4. Push yourself back up slowly as you exhale until your elbows are nearly locked.
    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: delts, the same as Cable Rope Rear-delt Rows
    • Equipment: bodyweight only, not a cable
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than Cable Rope Rear-delt Rows
  7. Left Hook. BoxingPlay demonstration

    7. Left Hook. Boxing

    52% match
    • Delts
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want to work the delts one side at a time.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Keep your left hand up to protect your face and your right hand by your chin.
    3. Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
    4. Twist your torso and engage your core muscles to generate power in the punch.
    5. Snap your arm back to the starting position and repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: delts, the same as Cable Rope Rear-delt Rows
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as Cable Rope Rear-delt Rows
    • Balance: harder to stay steady on than Cable Rope Rear-delt Rows
  8. Bodyweight Standing Close-grip One Arm RowPlay demonstration

    8. Bodyweight Standing Close-grip One Arm Row

    51% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

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

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as Cable Rope Rear-delt Rows
    • Balance: harder to stay steady on than Cable Rope Rear-delt Rows
  9. One Arm Towel RowPlay demonstration

    9. One Arm Towel Row

    51% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arm fully, allowing the towel to hang in front of you.
    4. Pull the towel towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

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

    Why this matches
    • Primary muscle: upper back, not delts
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as Cable Rope Rear-delt Rows
    • Balance: harder to stay steady on than Cable Rope Rear-delt Rows
  10. Suspended RowPlay demonstration

    10. Suspended Row

    51% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a suspension trainer at an appropriate height.
    2. Stand facing the anchor point with your feet shoulder-width apart.
    3. Hold the handles with an overhand grip, palms facing each other.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself 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: lats, not delts
    • Equipment: a suspension trainer, not a cable
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than 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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