Cable Rear Delt Row (stirrups)
Cable Rear Delt Row (stirrups) fits into any delt-focused block, and unbroken cable tension keeps the focus on overhead strength that holds up.
How to do Cable Rear Delt Row (stirrups)
- Attach a stirrup handle to a low cable pulley and stand facing the machine.
- Grasp the handle with your left hand and take a step back with your right foot, positioning your body at a slight angle.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- With your left arm extended and your palm facing down, pull the handle towards your chest by retracting your shoulder blade.
- Pause for a moment at the top of the movement, squeezing your shoulder blade.
- Slowly release the handle back to the starting position and repeat for the desired number of repetitions.
- Switch sides and repeat the exercise with your right arm.
Cable Rear Delt Row (stirrups) Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Move the pin one plate once the last rep feels easy.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Stretch the return phase before adding weight.
Common Cable Rear Delt Row (stirrups) Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Easier and Harder Than Cable Rear Delt Row (stirrups)
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Cable Rear Delt Row (stirrups) — Frequently Asked Questions
How do you do the Cable Rear Delt Row (stirrups)?
Attach a stirrup handle to a low cable pulley and stand facing the machine. Grasp the handle with your left hand and take a step back with your right foot, positioning your body at a slight angle. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Rear Delt Row (stirrups) work?
The Cable Rear Delt Row (stirrups) primarily targets the delts. It is classified as a shoulders exercise and is performed with a cable machine.
How many sets and reps of the Cable Rear Delt Row (stirrups) should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Rear Delt Row (stirrups) good for beginners?
Not usually. The Cable Rear Delt Row (stirrups) is an advanced movement that assumes existing strength and joint control. Build up through easier shoulders progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Rear Delt Row (stirrups)?
Try the Dumbbell Standing One Arm Palm In Press, Barbell One Arm Snatch or the Kettlebell One Arm Push Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
