Cable Rear Delt Row (stirrups) exercise animation (Männlich)

Cable Rear Delt Row (stirrups)

Zielmuskel
Deltoid Posterior
Synergistenmuskeln
Brachialis, Brachioradialis, Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Equipment
Cable
Körperregion
Shoulders
Typ
Strength

The cable rear delt row with stirrups is a shoulder isolation exercise that targets the rear (posterior) deltoids, with strong help from the side delts, the rotator cuff (infraspinatus and teres minor), and the mid and lower traps. Using two stirrup handles on a high or mid cable lets you pull your elbows wide and out, building the often-neglected back of the shoulders for better posture and balanced delt development.

Cable Rear Delt Row (stirrups): So führst du sie aus

  1. 1Set two pulleys to roughly upper-chest or shoulder height and attach a single stirrup (D-handle) to each.
  2. 2Take one handle in each hand with a neutral grip, palms facing the floor, and step back until the cables are taut and your arms are extended forward.
  3. 3Stagger or set your feet shoulder-width apart, brace your core, and keep a slight bend in your knees with a tall, neutral spine.
  4. 4Initiate the pull by driving your elbows out and back, leading with the elbows rather than the hands.
  5. 5Row the handles toward the sides of your face or upper chest until your upper arms are in line with your shoulders and you feel the rear delts contract.
  6. 6Squeeze your shoulder blades together briefly at the end of the pull without shrugging your shoulders toward your ears.
  7. 7Lower the handles slowly under control, letting your arms travel forward and allowing a slight stretch across the rear delts.
  8. 8Finish your reps with control, then step forward and return each stirrup handle to the pulley.

Technik-Tipps

  • Lead every rep with your elbows pointing out wide, keeping your upper arms roughly perpendicular to your torso so the work stays on the rear delts.
  • Keep your wrists straight and your hands relaxed so your forearms assist rather than take over the pull.
  • Use a lighter weight than you would for a back row and focus on a strong squeeze and a controlled negative — the rear delts respond to quality reps, not heavy loads.
  • Keep your chest up and avoid rounding your back; let your shoulder blades retract naturally at the top of each pull.

Häufige Fehler

  • Pulling with bent, tucked-in elbows like a back row, which shifts the load onto the lats and mid-back instead of the rear delts.
  • Using too much weight and swinging the torso, which turns the movement into momentum-driven cheating and removes tension from the small rear-delt muscles.
  • Shrugging the shoulders up toward the ears at the top, which over-recruits the upper traps and reduces rear-delt work.
  • Cutting the negative short by letting the cables snap your arms forward, which sacrifices the stretch and time under tension that drive growth.

Häufig gestellte Fragen

What muscles does the cable rear delt row work?

It primarily targets the rear (posterior) deltoids, with the side delts, rotator cuff (infraspinatus and teres minor), mid and lower traps, and the forearm flexors (brachialis and brachioradialis) assisting.

How is the cable rear delt row different from a regular cable row?

A regular cable row keeps the elbows tucked to pull the lats and mid-back. The rear delt row flares the elbows out wide and high, redirecting the work onto the posterior deltoids and upper back.

How many sets and reps should I do?

Because the rear delts are small, this works best for higher reps. Aim for 3–4 sets of 12–20 reps with a weight you can control through a full squeeze and slow negative.

Is the cable rear delt row good for beginners?

Yes. The cables provide constant tension and a fixed path, making it easier to feel the rear delts than with free weights. Start light to learn the elbows-out cue before adding load.

Where should I feel this exercise?

You should feel it across the back of your shoulders and between your shoulder blades. If you mostly feel it in your lats or biceps, lighten the load and focus on leading with your elbows out wide.

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