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Shoulders · Cable · Intermediate

How to do Cable Rear Delt Row (Stirrups)

The cable rear delt row (stirrups) is an isolation exercise targeting the rear deltoids, with additional activation of the trapezius, rhomboids, and biceps. It is performed using a cable machine with a stirrup handle, focusing on shoulder retraction and control.

Cable Rear Delt Row (Stirrups) demonstration
Primary muscle
Shoulders
Also works
Trapezius, Rhomboids and Biceps
Equipment
Cable
Level
Intermediate
Category
Shoulders

How to do Cable Rear Delt Row (Stirrups), step by step

  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

Cable Rear Delt Row (Stirrups) works your shoulders as the main mover, with help from your trapezius, rhomboids and biceps.

Track Cable Rear Delt Row (Stirrups) in SPLYT

Cable Rear Delt Row (Stirrups) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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