10 Best Cable Rear Delt Row (Stirrups) Alternatives for Rear Delt Strength

The Cable Rear Delt Row (Stirrups) is done standing with a cable machine. Ranked closest by our scoring: the Cable Rear Delt Row (With Rope), the Cable Standing Rear Delt Row (With Rope) and the Cable Cross-over Revers Fly.

If your gym has just one low pulley free, the stirrup handle on the Cable Rear Delt Row (Stirrups) is usually the first thing already in use. The nearest swap is the Cable Rear Delt Row (With Rope), the same hinge and pull with a rope in both hands instead of a stirrup in one, so grab whichever handle is free and hinge forward the same way. Away from any cable machine, the Dumbbell Rear Delt Row keeps you bent forward at the waist with a dumbbell in each hand.

Cable Rear Delt Row (Stirrups)Watch the Cable Rear Delt Row (Stirrups)

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Cable Rear Delt Row (Stirrups)

The steps for the Cable Rear Delt Row (Stirrups) itself, so you can judge how close each substitute below really is.

Delts, with trapezius, rhomboids, biceps · Cable · Intermediate · Compound

  1. Attach a stirrup handle to a low cable pulley and stand facing the machine.
  2. Grasp the handle with your left hand and take a step back with your right foot, positioning your body at a slight angle.
  3. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
  4. With your left arm extended and your palm facing down, pull the handle towards your chest by retracting your shoulder blade.
  5. Pause for a moment at the top of the movement, squeezing your shoulder blade.
  6. Slowly release the handle back to the starting position and repeat for the desired number of repetitions.
  7. Switch sides and repeat the exercise with your right arm.

The 10 Best Cable Rear Delt Row (Stirrups) Alternatives

10 substitutes, ranked by how closely each one matches the Cable Rear Delt Row (Stirrups) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable Rear Delt Row (With Rope)Play demonstration

    1. Cable Rear Delt Row (With Rope)

    96% match

    Delts · Intermediate · Compound

    The same equipment, taken with a rope handle.

    • Cable
    How to perform it
    1. Attach a rope handle to a low pulley cable machine.
    2. Stand facing the machine with your feet shoulder-width apart.
    3. Grasp the rope handle with an overhand grip, palms facing each other.
    4. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    5. Keep your elbows slightly bent and pull the rope towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement, then slowly release the tension and return to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Cable Rear Delt Row (Stirrups)
    • Equipment: a cable, the same as the Cable Rear Delt Row (Stirrups)
    • Body position: standing, the same as the Cable Rear Delt Row (Stirrups)
  2. Cable Standing Rear Delt Row (With Rope)Play demonstration

    2. Cable Standing Rear Delt Row (With Rope)

    81% match

    Delts · Intermediate · Compound

    Pick this when you want an easier version that still works the delts.

    • Cable
    How to perform it
    1. Stand facing a cable machine with your feet shoulder-width apart.
    2. Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable.
    3. Keep your back straight and your core engaged.
    4. Pull the cable towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the peak of the movement, then slowly release the cable back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Cable Rear Delt Row (Stirrups)
    • Equipment: a cable, the same as the Cable Rear Delt Row (Stirrups)
    • Body position: standing, the same as the Cable Rear Delt Row (Stirrups)
  5. Cable Incline Bench RowPlay demonstration

    5. Cable Incline Bench Row

    76% match

    Upper Back · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the upper back rather than the delts.

    • Cable
    How to perform it
    1. Set up an incline bench at a 45-degree angle and attach a cable handle to the low pulley.
    2. Sit on the bench facing the cable machine with your feet flat on the floor and your knees slightly bent.
    3. Grasp the cable handle with an overhand grip and extend your arms fully in front of you.
    4. Lean forward from your hips while keeping your back straight and your core engaged.
    5. Pull the cable handle towards your chest by retracting your shoulder blades and bending your elbows.
    6. Squeeze your back muscles at the top of the movement, then slowly extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not delts
    • Equipment: a cable, the same as the Cable Rear Delt Row (Stirrups)
    • Body position: seated, not standing
  6. Cable Rear Delt Fly

    6. Cable Rear Delt Fly

    75% match

    Delts · Intermediate · Isolation

    It uses the same equipment and still works the delts.

    • Cable
    How to perform it
    1. Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
    2. Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.
    3. Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
    4. Pause at the end of the motion before returning the handles to the start position.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Cable Rear Delt Row (Stirrups)
    • Equipment: a cable, the same as the Cable Rear Delt Row (Stirrups)
    • Body position: standing, the same as the Cable Rear Delt Row (Stirrups)
  7. Cable Rope Rear-delt Rows

    7. Cable Rope Rear-delt Rows

    75% match

    Delts · Intermediate · Compound

    It still works the delts, through a different movement.

    • Cable
    How to perform it
    1. Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
    2. 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.
    3. Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
    4. 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.
    5. 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.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Cable Rear Delt Row (Stirrups)
    • Equipment: a cable, the same as the Cable Rear Delt Row (Stirrups)
    • Body position: standing, the same as the Cable Rear Delt Row (Stirrups)

  9. 9. Dumbbell Rear Delt Row

    74% match

    Delts · Intermediate · Compound

Why You Might Need a Cable Rear Delt Row (Stirrups) Alternative

A single stirrup handle is easy to lose to another lifter, and the Cable Rear Delt Row (Stirrups) only works when the handle and pulley are both free. The row itself has you hinge forward, brace your core and pull one arm back until your shoulder blade squeezes toward your spine, and swaps like the Cable Rear Delt Row (With Rope) keep that pull to the chest rather than trade it for a fly, taking the rope in both hands instead of one arm at a time. The Cable Standing Rear Delt Row (With Rope) drops the hip hinge for an upright stance, so there is no bent-over position to hold while you pull. Clear of the cable stack, the Dumbbell Rear Delt Row keeps the bent-over position but raises a dumbbell in each hand out to the sides.

How to Choose the Right Cable Rear Delt Row (Stirrups) Substitute

Stay on the cable stack if you can: the Cable Rear Delt Row (With Rope) keeps the same hinge and pull, with the rope in both hands and feet square instead of one arm from a staggered stance. If the low pulley is busy but a cable machine is free, the Cable Standing Rear Delt Row (With Rope) trades the hinge for an upright pull with both hands, keeping the pull without a bent-over position. Away from any cable tower, the Dumbbell Rear Delt Row keeps you bent forward at the waist, raising two dumbbells out to the sides instead of pulling a handle to your chest. The Smith Rear Delt Row drops the hinge: you sit chest against a pad and pull two handles to your chest, the pick for the same pull without a bent-over position.

Cable Rear Delt Row (Stirrups) FAQ

What is the best swap for the Cable Rear Delt Row on the same cable stack?

The Cable Rear Delt Row (With Rope) keeps the same hinge and the same pull to your chest, the only change being that you hold the rope in both hands with your feet square instead of pulling one arm at a time from a staggered stance. Grab whichever handle your low pulley has on it and hinge forward the same way.

Can I do a Cable Rear Delt Row alternative without a cable machine?

Yes. The Smith Rear Delt Row has you sit with your chest against the pad and pull the handles toward your chest, squeezing your shoulder blades together. It keeps the pull to your chest but takes away the forward hinge, since the pad holds you in place.

Which Cable Rear Delt Row swap suits someone just starting out?

The Cable Standing Rear Delt Row (With Rope) drops the hip hinge and has you pull with both hands together instead of switching arms, so there is less position to hold while you learn the pull. Stand facing the cable machine, hold the attachment with both hands and pull it toward your body, squeezing your shoulder blades together at the top.

What should I do if the cable station and the Smith machine are both busy?

Pick up two dumbbells for the Dumbbell Rear Delt Row. Bend forward at the waist with your back straight, let your arms hang toward the floor, then raise the dumbbells out to the sides while squeezing your shoulder blades together. You give up the pull to your chest, but you keep the bent-over position of the cable version.

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