High-Elbow Rope Row: how to do it right
In short: High-elbow rope row, with elbows high and flared, targeting the rear delt at maximum tension at mid-range.
How to do it, step by step
- 1Set the cable at face height, grab the rope with an overhand grip, elbows already high.
- 2Drive your elbows back keeping them at shoulder height, open up your chest.
- 3Pull your hands apart at the end of the pull, bring your shoulder blades together without shrugging.
- 4Return under control, let the shoulder blades open without fully letting go.
- 5Keep a continuous rhythm, about 2 seconds per phase, no jerking.
The mistake to avoid
Don't pull your elbows down, or your lats take over.
Other common mistakes
- Elbows dropping down, which recruits the lats: keep them high, lined up with your shoulders.
- Shrugging toward your ears, which steals the work from the delt: pull your traps down and lock them.
- Pulling with your biceps by bending your elbows hard: think about leading the movement with your elbows, not your hands.
- Using back momentum: slow down mid-range and reduce the weight if you cannot control it.
Muscles worked
- Main:
- Rear delts
- Supporting:
- Traps
The rear delt is the prime mover: it pulls the arm back with the elbow high. The mid and lower traps and rhomboids stabilize and retract the shoulder blades. The infraspinatus and teres minor assist external rotation. The biceps play a small part thanks to the high elbows.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Set the cable at face height, grab the rope with an overhand grip, elbows already high at shoulder height. Drive your elbows back while opening your chest, pull your hands apart at the end of the pull and bring your shoulder blades together without shrugging. Return under control, always leading the movement with your elbows, not your hands.
How far should I go?
The tension is greatest at mid-range, when your elbows pass level with your torso. At the start with straight arms the rear delt barely works, and at the end of a very tight retraction the traps take over. Do not rush the middle zone: slow down there, look for the feeling, and take the range you really control.
I don't feel anything, is that normal?
You should feel the back of your shoulder, not your arms or the top of your traps. Lighten up, heavy weight is not your friend here, and focus on mid-range. Imagine you are pulling the rope apart as much as pulling it toward you: that opening motion isolates the rear delt much better. Also check that your elbows are not dropping down.
How fast should I do the movement?
Aim for about 2 seconds per phase, no jerking. Brake the rope's return while your shoulder blades open, and slow down especially mid-range where the rear shoulder works the most. No starting momentum or final lockout, you ruin the work.
How should I breathe?
Breathe in in the position with straight arms, breathe out as you pull your elbows back. Keep your trunk braced and your pelvis stable, with no arching or swinging. The brace anchors the shoulders and lets the rear delt work cleanly.