How to do the Cable Rear Delt Row (stirrups)
Cable Rear Delt Row (stirrups) is an intermediate multi-joint compound pulling exercise targeting the Delts in the Shoulders region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Trapezius and Rhomboids.
Cable Rear Delt Row (stirrups) demonstration · © GymiaFit
Cable Rear Delt Row (stirrups) at a glance
- Primary muscles
- Delts
- Secondary muscles
- Trapezius, Rhomboids, Biceps
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable Rear Delt Row (stirrups) step by step
- 1Attach a stirrup handle to a low cable pulley and stand facing the machine.
- 2Grasp the handle with your left hand and take a step back with your right foot, positioning your body at a slight angle.
- 3Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- 4With your left arm extended and your palm facing down, pull the handle towards your chest by retracting your shoulder blade.
- 5Pause for a moment at the top of the movement, squeezing your shoulder blade.
- 6Slowly release the handle back to the starting position and repeat for the desired number of repetitions.
- 7Switch sides and repeat the exercise with your right arm.
Cable Rear Delt Row (stirrups) — questions
What muscles does the Cable Rear Delt Row (stirrups) work?
The Cable Rear Delt Row (stirrups) primarily targets the Delts. It also recruits the Trapezius, Rhomboids, Biceps as secondary movers.
What equipment do I need for the Cable Rear Delt Row (stirrups)?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Rear Delt Row (stirrups) suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Rear Delt Row (stirrups)?
Cable Kneeling Rear Delt Row (with Rope) (male), Cable Rear Delt Row (with Rope), Cable Standing Rear Delt Row (with Rope) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Rear Delt Row (stirrups) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.