Cable Standing Single Delt Row

Cable Standing Single Delt Row: Form, Muscles Worked, Sets & FAQ

Cable Standing Single Delt Row: Form, Muscles Worked, Sets & FAQ
Rear Delt Training

Cable Standing Single Delt Row

Beginner to Intermediate Cable Machine + Single Handle Rear Delt / Shoulder Isolation
The Cable Standing Single Delt Row is a controlled single-arm cable exercise used to target the rear deltoid while also involving the mid-upper back stabilizers. Unlike a standard row, this variation keeps the elbow traveling outward and slightly backward to bias the posterior shoulder. Use a smooth tempo, avoid shrugging, and focus on leading with the elbow rather than pulling with the hand.

This movement works best when the load is moderate and the technique is strict. The goal is to create tension in the rear delt, not to turn the exercise into a heavy full-back row. Keep your chest tall, torso stable, and shoulder motion clean. A slow return is especially valuable because the cable keeps tension on the working shoulder through the entire range of motion.

Safety tip: Avoid using momentum, excessive torso twisting, or heavy shrugging. If you feel sharp shoulder pain, pinching in the joint, or neck strain, reduce the weight and clean up the path of the elbow.

Quick Overview

Body Part Shoulders
Primary Muscle Rear deltoid (posterior deltoid)
Secondary Muscle Rhomboids, middle trapezius, rotator cuff stabilizers, biceps assisting lightly
Equipment Cable machine with single handle attachment
Difficulty Beginner to Intermediate

Sets & Reps (By Goal)

  • Muscle growth: 3-4 sets × 10-15 reps per arm with 45-75 seconds rest
  • Shoulder definition / control: 2-4 sets × 12-20 reps per arm with controlled tempo
  • Warm-up / activation: 2-3 sets × 12-15 light reps per arm before pressing or upper-body sessions
  • Strength-support accessory: 3 sets × 8-12 reps per arm using good form without body swing

Progression rule: Increase reps first, then raise the load slightly. If the upper traps take over or the elbow path changes, the weight is too heavy.

Setup / Starting Position

  1. Adjust the cable: Set the pulley around chest height or slightly below, and attach a single handle.
  2. Take your stance: Stand tall with feet about hip- to shoulder-width apart for balance.
  3. Grip the handle: Hold the handle with one hand and step back until there is light tension on the cable.
  4. Set the shoulder: Let the working arm extend forward naturally while keeping the shoulder packed and the chest up.
  5. Brace lightly: Keep your core engaged and avoid leaning or rotating excessively before the rep starts.

Tip: A staggered stance can help you stay stable if the cable stack pulls you forward.

Execution (Step-by-Step)

  1. Start from full tension: Begin with the arm extended in front and the rear shoulder slightly stretched.
  2. Lead with the elbow: Pull the elbow outward and slightly backward instead of keeping it tucked close to the body.
  3. Bring the handle toward your side: The hand follows the elbow, but the shoulder should remain the main driver.
  4. Pause briefly: Squeeze the rear delt at the end of the rep without over-shrugging or over-retracting the shoulder blade.
  5. Return slowly: Let the arm travel back forward under control, keeping tension on the cable and resisting the weight.
  6. Repeat evenly: Perform all reps on one side, then switch arms and match the same quality of motion.
Form checkpoint: If the elbow starts dropping too low or staying too close to the torso, the exercise becomes more of a standard cable row and less of a rear delt movement.

Pro Tips & Common Mistakes

  • Lead with the elbow: Think about driving the elbow out and back to keep tension on the rear delt.
  • Use a moderate load: Too much weight usually causes torso twisting and trap dominance.
  • Do not shrug: Keep the neck long and shoulders relaxed so the upper traps do not take over.
  • Control the eccentric: The lowering phase is where a lot of the rear delt stimulus happens.
  • Keep the torso stable: Avoid turning the movement into a full-body pull.
  • Do not over-squeeze the shoulder blades: A little retraction is natural, but too much shifts the focus into the upper back.
  • Train both sides evenly: Single-arm cable work is useful for correcting side-to-side imbalances.

FAQ

What muscle does the Cable Standing Single Delt Row target most?

The main target is the rear deltoid. The rhomboids and middle traps assist, but the exercise is most effective when the elbow travels outward enough to keep the posterior shoulder involved.

Is this the same as a normal cable row?

No. A normal row usually keeps the elbow closer to the torso and emphasizes the back more broadly. This variation changes the elbow path to put more stress on the rear shoulder.

Should I use heavy weight on this exercise?

Usually no. Rear delt exercises tend to work best with strict form and controlled reps. If the load is too heavy, the traps and torso will compensate.

Can beginners do the Cable Standing Single Delt Row?

Yes. It is beginner-friendly if the weight is kept light to moderate and the lifter focuses on clean mechanics, especially elbow path and shoulder control.

Where should I feel this exercise?

You should mainly feel it in the back of the shoulder. Some upper-back involvement is normal, but the rear delt should be the primary working area.

Disclaimer: This content is for informational and educational purposes only and is not a substitute for professional medical or fitness advice. Stop if you feel pain beyond normal muscular effort and consult a qualified professional if needed.

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