10 Best Cable Rear Delt Row Alternatives for Limited Gear
If you can’t perform the Cable Rear Delt Row (stirrups), use moves that reproduce a horizontal pull with elbow flare and external rotation. Effective swaps include bent-over dumbbell reverse fly, face pulls with rope, band pull-aparts, prone T/Y raises and single-arm cable rear-delt rows. Cue: retract the scapula and lead with the elbows to bias the posterior deltoid.
Original Exercise: Cable Rear Delt Row (stirrups)
How to Perform Cable Rear Delt Row (stirrups)
- 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.
Best Cable Rear Delt Row (stirrups) Alternatives
1. Cable Rear Delt Row (with Rope)
96% MatchHow to perform this exercise
- Attach a rope handle to a low pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the rope handle with an overhand grip, palms facing each other.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Keep your elbows slightly bent and pull the rope towards your chest, squeezing your shoulder blades together.
2. Cable Standing Rear Delt Row (with Rope)
81% MatchHow to perform this exercise
- Stand facing a cable machine with your feet shoulder-width apart.
- Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable.
- Keep your back straight and your core engaged.
- Pull the cable towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the cable back to the starting position.
3. Cable Cross-over Revers Fly
79.2% MatchHow to perform this exercise
- Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine.
- Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart.
- Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged.
- With your arms extended out to the sides and slightly bent at the elbows, exhale and squeeze your shoulder blades together as you pull the cables back and upward in a reverse fly motion.
- Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
4. Cable Standing Cross-over High Reverse Fly
76% MatchHow to perform this exercise
- Attach a D-handle to each side of a cable machine at shoulder height.
- Stand in the middle of the cable machine with your feet shoulder-width apart.
- Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward.
- Keep a slight bend in your elbows and maintain a straight back throughout the exercise.
- Engage your shoulder muscles and squeeze your shoulder blades together as you pull the handles towards the front of your body.
5. Cable Incline Bench Row
75.7% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle and attach a cable handle to the low pulley.
- Sit on the bench facing the cable machine with your feet flat on the floor and your knees slightly bent.
- Grasp the cable handle with an overhand grip and extend your arms fully in front of you.
- Lean forward from your hips while keeping your back straight and your core engaged.
- Pull the cable handle towards your chest by retracting your shoulder blades and bending your elbows.
6. Cable Rope Rear-Delt Rows
75.2% MatchHow to perform this exercise
- Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
- Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
- Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
- Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
- Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
7. Face Pull
74.7% MatchHow to perform this exercise
- Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.
8. Dumbbell Rear Delt Row_shoulder
74% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold a dumbbell in each hand with your palms facing your body.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arms straight down towards the floor, with a slight bend in your elbows.
- Raise the dumbbells out to the sides, squeezing your shoulder blades together.
9. Barbell Rear Delt Row
73.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Bend forward at the hips, keeping your back straight and chest up.
- Pull the barbell towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the barbell back to the starting position.
10. Cable Rope Extension Incline Bench Row
71.7% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle and attach a cable machine to the low pulley.
- Attach a rope handle to the cable machine and sit on the incline bench facing the machine.
- Grab the rope handle with an overhand grip and lean forward, keeping your back straight.
- Extend your arms fully, pulling the rope towards your upper chest while keeping your elbows close to your body.
- Squeeze your shoulder blades together at the end of the movement.
Why You Might Need a Cable Rear Delt Row (stirrups) Alternative
You might substitute this exercise for several reasons: no cable station available, shoulder pain with loaded horizontal pulls, rehab protocols that limit weight, or a need for unilateral work. Different options change biomechanics — for example, a face pull adds external rotation to recruit the posterior rotator cuff, while a bent-over reverse fly emphasizes horizontal abduction and isolates the posterior deltoid. Use technique cues: hinge at the hips with a flat back, keep elbows at ~90 degrees to the torso, and prioritize scapular retraction. That reduces lat-dominant compensation and increases rear-delt activation.
How to Choose the Right Substitute
Choose a substitute based on equipment, training goal, and shoulder health. If you want hypertrophy select a dumbbell reverse fly or single-arm cable row that allows progressive loading and controlled eccentrics; cue a slow 2–3 second lowering phase and maintain elbow flare to target the posterior deltoid. For shoulder rehab or mobility focus, pick face pulls or band pull-aparts and emphasize external rotation and scapular control. If you lack weights, prone T/Y raises give good isolation — keep the chin tucked and lift from the scapula, not the neck. Monitor compensation from lats and traps by keeping torso stable.
Frequently Asked Questions
What muscles does Cable Rear Delt Row (stirrups) work?
The exercise primarily targets the posterior deltoid and secondarily the mid and lower trapezius, rhomboids, and posterior rotator cuff. Cue the movement by flaring the elbows and externally rotating the humerus to maximize rear-delt activation and reduce lat dominance.
What is the best bodyweight alternative to Cable Rear Delt Row (stirrups)?
A strong bodyweight option is prone T or Y raises on the floor: lie face down, lift the chest slightly, and raise the arms to form a T or Y while squeezing the scapulae. Focus on initiating the lift from scapular retraction and external rotation to engage the posterior delts.
Can I build muscle without doing Cable Rear Delt Row (stirrups)?
Yes. You can stimulate rear-delt hypertrophy with a variety of exercises—dumbbell reverse flies, face pulls, band pull-aparts, and prone raises—so long as you apply progressive overload and volume. Use technique cues like elbow flare, controlled eccentrics, and scapular retraction to ensure the posterior deltoid, not the lats, is doing the work.
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