Cable Seated Rear Delt Row
A single stirrup handle on the pulley lets you row with the palm-down, elbow-high path that biases the rear delt, one side at a time. Because the target muscle is small, chasing a clean shoulder-blade squeeze beats stacking plates - this earns its place as a finishing movement, not a heavy pull.
How to do the Cable Seated Rear Delt Row
- 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.
- Slowly release the handle back to the starting position and repeat for the desired number of repetitions.
- Switch sides and repeat the exercise with your right arm.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Cable Seated Rear Delt Row work?
The Cable Seated Rear Delt Row primarily works the delts. It also involves the traps, rhomboids and biceps, which assist the movement and stabilise the joints.
Is the Cable Seated Rear Delt Row good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Cable Seated Rear Delt Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Cable Seated Rear Delt Row?
If you cannot do the Cable Seated Rear Delt Row, try the Barbell Rear Delt Row, the Smith Machine Rear Delt Row or the High Pulley Cable Face Pull. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Cable Seated Rear Delt Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
Track the Cable Seated Rear Delt Row in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.