A high cable row using two single stirrup handles pulled wide toward the shoulders, training the rear delts with a freer wrist position than a bar or rope.
ShouldersCableHorizontal pull
Start
End
Primary
Rear deltoids
Secondary
RhomboidsMiddle trapeziusBiceps
Equipment
Cable
Pattern
Horizontal pull
Setup
01Set two pulleys, or one pulley with a double handle, at upper chest to head height and attach stirrup handles.
02Grip one handle in each hand with a neutral grip and step back until the stack lifts with arms extended.
03Stagger or square the stance and lean back a few degrees against the tension.
04Set the shoulders down and brace the trunk.
Execution
01Pull both handles wide toward the front of the shoulders, elbows flaring out at shoulder height.
02Let the wrists rotate naturally as the handles approach the body.
03Squeeze the rear delts with the elbows behind the torso line.
04Extend the arms back out slowly, letting the shoulder blades protract at the end.
Checkpoints
-Elbows track at shoulder height, not tucked to the ribs.
-Torso angle stays fixed rep to rep.
-Handles finish beside the shoulders, not at the stomach.
-Reps are driven by the shoulders and upper back, not a body rock.
Common mistakes
-Dropping the elbows and rowing to the waist like a lat exercise.
-Leaning further back each rep to move a too-heavy stack.
-Cutting the eccentric short and losing the protracted stretch.
-Death-gripping the stirrups so forearms fatigue first.
Programming notes
-Use 3 to 4 sets of 12 to 15 reps at loads that allow a one second squeeze.
-Choose stirrups over the rope when wrist comfort or a longer pull-through range is the priority.
-Slot it after heavier rows as targeted rear delt volume.
