Cable Kneeling Rope Rear Delt Row

Half-kneel in front of a high pulley and hold the rope with both hands.

Draw your elbows outward and back, bringing the rope ends beside your face.

Briefly squeeze your back at the end of the pull, then return by slowly extending your arms.

This movement primarily works your rear deltoids. Focus on controlling the motion through these muscles.

Avoid shrugging or bending your wrists to pull. Control the return instead of letting the weight jerk you forward.

Exhale as you pull and inhale as you return.

Balance through your front foot and rear knee rather than leaning back to pull the rope.