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.

Quick Facts

How to Do Cable Rear Delt Row (stirrups)

Follow these step-by-step instructions to perform Cable Rear Delt Row (stirrups) with proper form and technique.

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

Understanding which muscles Cable Rear Delt Row (stirrups) targets helps you integrate it effectively into your training program.

Benefits of Cable Rear Delt Row (stirrups)

Incorporating Cable Rear Delt Row (stirrups) into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Delts Development: Cable Rear Delt Row (stirrups) directly targets and strengthens the Delts, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Trapezius, Rhomboids, and Biceps, providing additional training stimulus without extra exercises.
• Constant Tension: Cable machines provide consistent resistance throughout the entire range of motion, maximizing muscle engagement and time under tension.
• Functional Strength: Strength exercises like Cable Rear Delt Row (stirrups) build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Cable Rear Delt Row (stirrups) safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Cable Rear Delt Row (stirrups), complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Delts and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Check Cable Condition: Before use, inspect the cable for any signs of fraying or damage. Ensure the attachment is securely connected.
• Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Delts typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Cable Rear Delt Row (stirrups), track these metrics during your workouts: