Cable Rear Delt Row (Stirrups)
Shoulders · Cable · Beginner
How to do it
- Attach a stirrup handle to a low cable pulley and stand facing the machine.
- Grasp the handle with your left hand and take a step back with your right foot, positioning your body at a slight angle.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- With your left arm extended and your palm facing down, pull the handle towards your chest by retracting your shoulder blade.
- Pause for a moment at the top of the movement, squeezing your shoulder blade.
- Slowly release the handle back to the starting position and repeat for the desired number of repetitions.
- Switch sides and repeat the exercise with your right arm.
Muscles worked
Primary: Delts
Secondary: Trapezius, Rhomboids, Biceps
Is your Cable Rear Delt Row (Stirrups) good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 2 kg |
| Novice | 5.5 kg |
| Intermediate | 9 kg |
| Advanced | 15 kg |
| Expert | 21 kg |
| Veteran | 29 kg |
| Elite | 37 kg |
| Master | 47.5 kg |
| Apex | 58 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Cable Rear Delt Row (Stirrups).
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Rest 2-4 minutes so each working set stays strong.
Common mistakes
- Letting the weight stack pull you out of position. Keep tension on the cable and return each Cable Rear Delt Row (Stirrups) rep under control.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your delts.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Cable Rear Delt Row (Stirrups) FAQ
What muscles does the Cable Rear Delt Row (Stirrups) work?
The primary target is delts. It also involves trapezius, rhomboids, biceps while you keep the movement controlled.
How many sets and reps should I do for the Cable Rear Delt Row (Stirrups)?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Cable Rear Delt Row (Stirrups) strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
