cable standing rear delt row (with rope)

Stand facing a cable machine with your feet shoulder-width apart.

Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable.

Keep your back straight and your core engaged.

Pull the cable towards your body, squeezing your shoulder blades together.

Pause for a moment at the peak of the movement, then slowly release the cable back to the starting position.

Repeat for the desired number of repetitions.