TETSUCable Rear Delt Row (Stirrups)
The Cable Rear Delt Row (Stirrups) is a cable exercise for the shoulders that primarily targets the delts, with the trapezius, rhomboids and biceps assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to 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.
- 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.
Common questions
What muscles does the Cable Rear Delt Row (Stirrups) work?
The Cable Rear Delt Row (Stirrups) primarily targets the delts. The trapezius, rhomboids and biceps work as supporting muscles.
What equipment do I need for the Cable Rear Delt Row (Stirrups)?
You need a cable machine to perform the Cable Rear Delt Row (Stirrups).
How many sets and reps of the Cable Rear Delt Row (Stirrups) should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Cable Rear Delt Row (Stirrups) works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your shoulders volume climb, and let AI plan your week. Scan the code or grab the app — free to start.