Cable Rear Delt Row (stirrups)

Description

How to do Cable Rear Delt Row (stirrups)

1. 01
   Setup

   Adjust the cable pulleys to shoulder height and attach a single-grip stirrup handle to each cable.

2. 02
   Setup

   Stand facing the cable machine, grasp one stirrup in each hand with an overhand grip, and step back until there is tension on the cables and your arms are extended forward.

3. 03
   Setup

   Adopt a staggered stance or stand with feet shoulder-width apart, knees slightly bent, and a slight hinge at your hips, maintaining a neutral spine.

4. 04

   Initiate the movement by pulling the stirrups horizontally outwards and slightly back, focusing on driving your elbows wide and squeezing your shoulder blades together.

5. 05

   Continue pulling until your elbows are flared out and in line with your shoulders, and your rear deltoids are fully contracted.

6. 06

   Slowly and with control, extend your arms back to the starting position, allowing your rear deltoids to stretch fully before the next repetition.

Tips

• Focus on initiating the pull with your rear deltoids and upper back, rather than relying on your biceps, to maximize target muscle engagement.
• Keep your torso stable throughout the movement; avoid leaning back or using momentum to pull the weight.
• Imagine you are trying to touch your elbows together behind your back to enhance the squeeze in your rear deltoids.
• Control the eccentric (return) phase of the movement, allowing for a full stretch in the rear deltoids to improve muscle growth.

Common mistakes

• Using excessive weight causes you to swing your body and use momentum, so reduce the weight and focus on a controlled, deliberate pull.
• Shrugging your shoulders up towards your ears during the pull engages the traps too much, so keep your shoulders depressed and retracted throughout the movement.
• Allowing the elbows to drop too low shifts tension from the rear delts to the lats, so maintain elbows at shoulder height or slightly above during the pull.