Cable Rear Delt Row (stirrups)

Cable Rear Delt Row (stirrups)

The Cable Rear Delt Row (stirrups) is a highly effective exercise targeting the muscles in your shoulders and upper back. By using a cable machine with stirrups, you can specifically isolate and strengthen your rear deltoids, which are often neglected in traditional workouts. To perform a Cable Rear Delt Row (stirrups), you will need access to a cable machine with adjustable height and stirrup attachments. Start by adjusting the cables to a low position and attaching the stirrups. Stand facing the machine, with your feet shoulder-width apart and knees slightly bent. Grasp the stirrups with an overhand grip and step back to create tension in the cables. Maintain a slight forward lean from your hips and keep your core engaged throughout the exercise. To initiate the movement, squeeze your shoulder blades together and pull the stirrups towards your chest in a rowing motion. Focus on engaging the rear deltoids as you perform the movement. Maintain a controlled motion throughout, avoiding any jerking or swinging of the cables. Once you have pulled the stirrups as far as you can comfortably go, pause for a moment and then slowly return to the starting position. Adding Cable Rear Delt Rows (stirrups) to your workout routine can help improve your posture, enhance shoulder stability, and build a well-rounded upper body. To optimize your results, it is important to maintain proper form and gradually increase the resistance as you become stronger. Remember to breathe consistently throughout the exercise and avoid straining your neck or upper body. If you're new to this exercise or have any existing injuries, it's always a good idea to consult with a fitness professional to ensure it aligns with your specific needs and goals. Incorporate the Cable Rear Delt Row (stirrups) into your routine along with other upper body exercises for a balanced and effective workout.


  • Attach a stirrup handle to a cable machine at waist height.
  • Stand facing the cable machine with your feet shoulder-width apart.
  • Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  • Grasp the stirrup handle with a neutral grip (palms facing each other), with your arms fully extended.
  • Retract your shoulder blades and pull the handle towards your chest, squeezing your shoulder blades together at the end of the movement.
  • Pause briefly, then slowly return to the starting position, keeping tension on the cable throughout the exercise.
  • Repeat for the desired number of repetitions.
  • Remember to maintain proper form and control throughout the exercise.

Tips & Tricks

  • Focus on proper form and technique to maximize the effectiveness of the exercise.
  • Engage your rear deltoids by pulling the cable back and squeezing your shoulder blades together at the end of the movement.
  • Maintain a neutral spine throughout the exercise to avoid unnecessary strain on the lower back.
  • Adjust the cable height and stirrups to ensure that your arms are at approximately shoulder height when fully extended.
  • Start with a lighter weight to ensure you can perform the exercise with proper form, then gradually increase the weight as you become more comfortable and strong.
  • Incorporate this exercise into your back or shoulder workout routine to target your rear delts specifically.
  • Consider using a mirror to check your form and ensure proper alignment of your body throughout the exercise.
  • Breathing is important – exhale as you pull the stirrups back towards your body and inhale as you return to the starting position.
  • To add variety to your workout, try different grip positions (overhand, underhand, or neutral grip) to target different areas of your back and shoulders.
  • Don't rush the movement; focus on control and feeling the contraction in your rear delts.


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