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Exercise 0202 · REF yUdIGNs

Cable Rear Delt Row (stirrups) exercise animation

Cable Rear Delt Row (stirrups)

Category
Shoulders
Equipment
Cable
Target
Delts

Using stirrup handles for a rear delt row lets each arm move independently through its own path, unlike a fixed bar that forces both arms to move in sync. That independence is useful for correcting a shoulder that tends to lag or compensate on bilateral rear delt work. Rear delts are chronically undertrained relative to front delts, so this kind of dedicated isolation work pays off in shoulder balance over time.

How to Do the Cable Rear Delt Row (stirrups)

  1. Attach a stirrup handle to a low cable pulley and stand facing the machine.
  2. Grasp the handle with your left hand and take a step back with your right foot, positioning your body at a slight angle.
  3. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
  4. With your left arm extended and your palm facing down, pull the handle towards your chest by retracting your shoulder blade.
  5. Pause for a moment at the top of the movement, squeezing your shoulder blade.
  6. Slowly release the handle back to the starting position and repeat for the desired number of repetitions.
  7. Switch sides and repeat the exercise with your right arm.

Muscles Worked

The Cable Rear Delt Row (stirrups) primarily targets the Delts, with Trapezius as the primary synergist muscle group, along with the Rhomboids, Biceps.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have cable? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Cable Rear Delt Row (stirrups) work?
The Cable Rear Delt Row (stirrups) primarily targets the delts, with the trapezius and rhomboids, biceps assisting.
What equipment do I need for the Cable Rear Delt Row (stirrups)?
The Cable Rear Delt Row (stirrups) is done with a cable.
What's a good alternative to the Cable Rear Delt Row (stirrups)?
If you don't have access to a cable, the Left Hook. Boxing targets the same delts using body weight instead.