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All exercises

Cable rear delt row (stirrups)

Intermediate

Cable rear delt row (stirrups) is a compound cable exercise for the rear delts, also working the traps, upper back, and biceps.

What it works

Primary muscle

Rear delts

Also works

TrapsUpper backBiceps

Equipment
Cable
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

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

What to do instead

  • Barbell rear delt rowBarbell
  • Smith rear delt rowSmith machine
  • Cable rear delt row (with rope)Cable
  • Cable kneeling rear delt row (with rope)Cable
  • Cable standing rear delt row (with rope)Cable
  • Dumbbell rear delt row (shoulder)Dumbbell

Easier variations

  • Smith rear delt rowSmith machine
  • Band standing rear delt rowResistance band

Harder variations

  • Dumbbell complex push up row clean and pressDumbbell
Logged today · 2 min restCable rear delt row (stirrups)

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