Cable Rear Delt Row (stirrups)

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Cable Rear Delt Row (stirrups)

Instructions

Preparation

On dual pulley seated row machine, sit slightly forward on seat or bench in order to grasp both cable attachments. Place feet on vertical platform. Position torso upright and slide hips back until knees are only slightly bent and cable taut. Point elbows outward.

Execution

Pull stirrups out to sides, keeping elbows at shoulder height until elbows travel slightly behind back. Allow wrists to follow elbows. Keep upper arms horizontal, perpendicular to trunk. Return until arms are extended and shoulders are stretched forward. Repeat.

Comments

Dual pulley cables should be positioned approximately shoulder height or not much lower.
 
The relatively powerful Latissimus Dorsi becomes involved:
  • if upper arm travels closer than perpendicular to trunk
  • if torso is positioned forward beyond vertical
Much lighter resistance is required than on Cable Seated Row. Also see movement seated with feet on floor.
 

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Pull

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

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