Exercise guide · Intermediate · Compound

Cable Rear Delt Row (Stirrups): How to Do It & Muscles Worked

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.

Primary muscles
Shoulders
Secondary muscles
Biceps , Traps
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable rear delt row (stirrups)
Front view: muscles worked by the cable rear delt row (stirrups). Primary: shoulders. Secondary: biceps and traps.
Back view: muscles worked by the cable rear delt row (stirrups). Primary: shoulders. Secondary: biceps and traps.
Primary Secondary

How to do the cable rear delt row (stirrups)

  1. Step 1: Attach a stirrup handle to a low cable pulley and stand facing the machine.
  2. Step 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. Step 3: Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
  4. Step 4: With your left arm extended and your palm facing down, pull the handle towards your chest by retracting your shoulder blade.
  5. Step 5: Pause for a moment at the top of the movement, squeezing your shoulder blade.
  6. Step 6: Slowly release the handle back to the starting position and repeat for the desired number of repetitions.
  7. Step 7: Switch sides and repeat the exercise with your right arm.

Sets, reps and programming

Suggested sets, reps and rest for the cable rear delt row (stirrups) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Rear Delt Row (Stirrups) alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.