10 Best Cable Standing Rear Delt Row (With Rope) Alternatives for Limited Equipment

Ranked Cable Standing Rear Delt Row (With Rope) Alternatives

10 substitutes, ranked by how closely each one matches the Cable Standing Rear Delt Row (With Rope) 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Cable Standing Cross-over High Reverse Fly

   85% match

   • Delts
   • Cable
   • Intermediate
   • Isolation

   It uses the same equipment and still works the delts.

   How to perform this exercise

   1. Attach a D-handle to each side of a cable machine at shoulder height.
   2. Stand in the middle of the cable machine with your feet shoulder-width apart.
   3. Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward.
   4. Keep a slight bend in your elbows and maintain a straight back throughout the exercise.
   5. Engage your shoulder muscles and squeeze your shoulder blades together as you pull the handles towards the front of your body.
   6. Pause for a moment at the peak of the movement, then slowly return to the starting position.
   7. Repeat for the desired number of repetitions.

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

   Why this matches

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

   Progression

   2. Cable Rear Delt Row (With Rope)

   85% match

   • Delts
   • Cable
   • Intermediate
   • Compound

   Pick this when you want a harder version that still works the delts.

   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 the Cable Standing Rear Delt Row (With Rope)
   • Equipment: a cable, the same as the Cable Standing Rear Delt Row (With Rope)
   • Body position: standing, the same as the Cable Standing Rear Delt Row (With Rope)
3. 

   Progression

   3. Cable Rear Delt Fly

   84% match

   • Delts
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   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 Standing Rear Delt Row (With Rope)
   • Equipment: a cable, the same as the Cable Standing Rear Delt Row (With Rope)
   • Body position: standing, the same as the Cable Standing Rear Delt Row (With Rope)
4. 

   4. Face Pull

   84% match

   • Delts
   • Cable
   • Intermediate
   • Compound

   It still works the delts, through a different movement.

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

   Progression

   5. Cable Rear Delt Row (Stirrups)

   81% 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 the Cable Standing Rear Delt Row (With Rope)
   • Equipment: a cable, the same as the Cable Standing Rear Delt Row (With Rope)
   • Body position: standing, the same as the Cable Standing Rear Delt Row (With Rope)
6. Play demonstration

   6. Cable Cross-over Revers Fly

   80% match

   • Delts
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine.
   2. Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart.
   3. Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged.
   4. With your arms extended out to the sides and slightly bent at the elbows, exhale and squeeze your shoulder blades together as you pull the cables back and upward in a reverse fly motion.
   5. Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
   6. Repeat for the desired number of repetitions.

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

   Why this matches

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

   Progression

   7. Cable Upper Row

   79% match

   • Upper Back
   • Cable
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Attach a straight bar to a cable machine at chest height.
   2. Stand facing the machine with your feet shoulder-width apart.
   3. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
   4. Keep your back straight and your core engaged.
   5. Pull the bar towards your upper chest, squeezing your shoulder blades together.
   6. Pause for a moment at the top of the movement.
   7. Slowly release the bar back to the starting position.
   8. 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 Standing Rear Delt Row (With Rope)
   • Body position: standing, the same as the Cable Standing Rear Delt Row (With Rope)
8. Play demonstration

   Progression

   8. Cable High Row (Kneeling)

   77% match

   • Traps
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Attach a straight bar to a cable machine at chest height.
   2. Kneel down in front of the cable machine and grab the bar with an overhand grip, hands shoulder-width apart.
   3. Sit back on your heels, keeping your back straight and your core engaged.
   4. Pull the bar towards your upper abdomen, squeezing your shoulder blades together.
   5. Pause for a moment at the top of the movement, then slowly release the bar 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: traps, not delts
   • Equipment: a cable, the same as the Cable Standing Rear Delt Row (With Rope)
   • Body position: kneeling, not standing
9. Play demonstration

   9. Cable Kneeling Rear Delt Row (With Rope)

   77% match

   • Delts
   • Cable
   • Intermediate
   • Compound

   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 the Cable Standing Rear Delt Row (With Rope)
   • Equipment: a cable, the same as the Cable Standing Rear Delt Row (With Rope)
   • Body position: kneeling, not standing
10. 

    Progression

    10. Upright Cable Row

    75% match

    • Traps
    • Cable
    • Intermediate
    • Compound

    How to perform this exercise

    1. Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
    2. Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, 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: traps, not delts
    • Equipment: a cable, the same as the Cable Standing Rear Delt Row (With Rope)
    • Body position: standing, the same as the Cable Standing Rear Delt Row (With Rope)