Cable Standing Single Delt Row

Cable Standing Single Delt Row Exercise Description

The Cable Standing Single Delt Row targets the posterior deltoid through a controlled horizontal pulling motion while standing. Using a single handle lets you fine‑tune elbow path and shoulder position to emphasize rear‑shoulder fibers with good scapular mechanics. The movement involves humeral horizontal abduction with the elbow traveling out and slightly back, supported by scapular retraction and depression. Middle trapezius and rhomboids assist in stabilizing the shoulder blade, while infraspinatus and teres minor help maintain humeral alignment. A slight hip hinge and neutral spine keep the pull line level with the shoulder so the posterior deltoid does the primary work. Expect a focused rear‑shoulder contraction with minimal trunk movement when executed correctly.

Muscle Groups: Delts, Shoulders
Target Muscles: Deltoid - Posterior
Assisting Muscles: Infraspinatus, Teres Minor
Stabilizing Muscles: Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Body Area: Upper Body
Body Parts: Shoulders
Body Surface: Back
Body Symmetry: Unilateral
Equipment: Cable
Exercise Patterns: Pull
Exercise Type: Strength
Functional Grouping: Shoulder Extensors
Joint Involvement: Multi-joint
Muscle Location: Rear Shoulder
Movement Direction: Horizontal
Muscle Position: Posterior
Gender: Female

How To Do The Cable Standing Single Delt Row Exercise

‘- Set a single D‑handle at cable height roughly in line with your mid‑to‑upper chest.
– Stand facing the stack in an athletic or slight split stance; ribs down, neutral spine.
– Grasp the handle with the working arm; step back until there is light tension.
– Hinge slightly at the hips so the cable line matches shoulder height; keep shoulders level.
– Start with the arm extended and shoulder blade neutral (not shrugged).
– Initiate by drawing the shoulder blade gently toward the spine (retraction) without elevating it.
– Lead with the elbow, pulling it out and slightly back at roughly shoulder height.
– Keep wrist and forearm neutral; avoid turning the movement into a biceps curl.
– Stop when the upper arm reaches line with the torso or slightly behind, without spinal rotation.
– Pause briefly, maintaining shoulder depression; then return under control, allowing the scapula to protract without losing posture.
– Repeat for the other arm with the same stance and alignment.

Cable Standing Single Delt Row Tips

‘- Set the cable so the handle sits around mid‑to‑upper chest height before you begin.
– Stand facing the stack with ribs down and a neutral spine to keep the trunk stable.
– Step back just enough to create light tension on the cable before starting the first rep.
– Use a slight hip hinge so the cable line matches shoulder height and targets the rear deltoid.
– Start with the arm extended and the shoulder blade neutral, avoiding any initial shrug.
– Initiate each rep by gently retracting the shoulder blade toward the spine without elevating it.
– Lead the motion with the elbow, pulling it out and slightly back at roughly shoulder height.
– Keep the wrist and forearm neutral so the movement doesn’t turn into a biceps curl.
– Stop the pull when the upper arm is in line with, or just behind, the torso without rotating the spine.
– Control the return, allowing the shoulder blade to protract while maintaining posture and shoulder depression.

Cable Standing Single Delt Row Beginner Introduction

The Cable Standing Single Delt Row is a cable-based rear‑shoulder exercise performed standing with one arm working at a time. The handle travels in a wide, level path across the body, highlighting the back of the shoulder while the body remains relatively still. Because the pull line is set close to shoulder height, tension centers on the rear portion of the shoulders rather than the arms or mid‑back.

During the motion, the elbow moves outward and slightly behind the torso as the shoulder blade glides toward the spine and stays gently down, creating a strong squeeze through the rear shoulders and upper back. The mid‑back muscles assist by steadying the shoulder blade, while the smaller stabilizers around the shoulder joint help guide smooth, controlled alignment. A small hip hinge with a natural, upright back position supports balance and keeps the cable path in line with the working shoulder. The result is a precise, isolated rear‑shoulder contraction with minimal involvement from the trunk.