Best rear delts exercises with cables

Exercises where rear delts are a main mover and that need a cable station, plus a bench at most. Best muscle growth rating first, with more weight on ratings several sources agree on. The full rear delts ranking covers every kind of equipment.

  1. 1Lying rope face pull, start positionLying rope face pullRear delt raiseCableTop tier for the target muscle. Also works upper back.
    Growth
    5.0 1 source
  2. 2Reverse cable crossover, start positionReverse cable crossoverRear delt raiseCableTop tier for the target muscle. Also works upper back.
    Growth
    5.0 1 source
  3. 3Cable cross-body rear-side raise, start positionCable cross-body rear-side raiseLateral raiseCableVery good; among the better picks for the muscle. Also works side delts.
    Growth
    4.0 1 source
  4. 4Wide-grip cable rear delt row, start positionWide-grip cable rear delt rowHorizontal pullCableVery good; among the better picks for the muscle. Also works upper back.
    Growth
    4.0 1 source
  5. 5Rope face pull, start positionRope face pullRear delt raiseCableSolid; a reasonable default. Also works upper back and traps.
    Growth
    3.3 3 sources

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