Cable Rear Delt Row (stirrups)

Cable Rear Delt Row (stirrups)


Utility: Basic or Auxiliary
Mechanics: Compound
Force: Pull



On dual pulley seated row machine, sit slightly forward on seat or bench in order to grasp both cable attachments. Place feet on vertical platform. Position torso upright and slide hips back until knees are only slightly bent and cable taut. Point elbows outward.


Pull stirrups out to sides, keeping elbows at shoulder height until elbows travel slightly behind back. Allow wrists to follow elbows. Keep upper arms horizontal, perpendicular to trunk. Return until arms are extended and shoulders are stretched forward. Repeat.


Dual pulley cables should be positioned approximately shoulder height or not much lower. The relatively powerful Latissimus Dorsi becomes involved:

  • if upper arm travels closer than perpendicular to trunk
  • if torso is positioned forward beyond vertical

Much lighter resistance is required than on Cable Seated Row. Also see movement seated with feet on floor.

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