Cable Standing Single Delt Row
Cable Standing Single Delt Row Exercise Description
The Cable Standing Single Delt Row is a unilateral horizontal pulling pattern that emphasizes the posterior deltoid while engaging the middle trapezius and rhomboids as synergists. Using a cable provides consistent resistance through the full range, helping you control the humerus in horizontal abduction without relying on momentum. The goal is to move the upper arm back at shoulder height while keeping the scapula set (slight retraction and depression) and the spine neutral. Rotator cuff muscles stabilize the glenohumeral joint throughout the pull. Standing positioning encourages solid trunk bracing and square hips/shoulders, minimizing torso rotation so the shoulder does the work. Proper execution avoids shrugging, excessive elbow flexion, or hyperextending the low back, keeping tension on the rear deltoid and mid-scapular musculature.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Posterior
- Assisting Muscles: Rhomboid Major, Trapezius - Middle Fibers
- Stabilizing Muscles: External Obliques, Infraspinatus, Subscapularis, Teres Minor, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Single-joint
- Muscle Location: Rear Shoulder
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Standing Single Delt Row Exercise
‘- Set a single D-handle on the cable around chest-to-shoulder height so the line of pull is roughly horizontal.
– Stand facing the cable, feet hip-width (or a comfortable stagger), knees softly bent, ribs stacked over pelvis.
– Grip the handle with a neutral wrist and thumb wrapped; other hand can rest on your torso or hip for stability.
– Start with the arm extended forward at shoulder height and a slight elbow bend; keep shoulders level.
– “Set” the shoulder by gently depressing and slightly retracting the scapula—avoid shrugging.
– Initiate the pull from the shoulder: drive the elbow out and back in line with the shoulder (horizontal abduction), not by curling the arm.
– Keep the forearm aligned with the cable; wrist stays neutral throughout.
– Stop when the upper arm is roughly in line with your torso/shoulder without jutting the shoulder forward.
– Maintain a neutral spine and square torso—no twisting, leaning, or rib flare.
– Control the return along the same path, allowing the scapula to come back to neutral without protracting or elevating excessively.
Cable Standing Single Delt Row Tips
‘- Set the cable around chest-to-shoulder height so the line of pull stays roughly horizontal.
– Stand facing the cable with feet hip-width (or a comfortable stagger), knees softly bent, and ribs stacked over your pelvis.
– Keep hips and shoulders square to the cable to minimize torso rotation so the shoulder does the work.
– Grip the handle with a neutral wrist and thumb wrapped, and place your free hand on your torso or hip for stability.
– Start with the arm extended forward at shoulder height, a slight bend in the elbow, and level shoulders.
– Gently depress and slightly retract your scapula to “set” the shoulder and avoid shrugging before you pull.
– Initiate the pull from the shoulder by driving the elbow out and back in line with the shoulder, rather than curling the arm.
– Keep your forearm aligned with the cable and maintain a neutral wrist throughout the movement.
– Stop the row when your upper arm is roughly in line with your torso/shoulder without letting the shoulder jut forward.
– Maintain a neutral spine with no twisting, leaning, rib flare, or low-back hyperextension as you pull.
– Control the return along the same path, letting the scapula come back to neutral without excessive protraction or elevation.
Cable Standing Single Delt Row Beginner Introduction
The Cable Standing Single Delt Row is a cable-based pulling movement done one arm at a time, designed to spotlight the back of the shoulder while also involving the upper back area between the shoulder blades. Because the cable pulls from roughly chest level, tension stays consistent as the arm travels backward in line with the shoulder, encouraging smooth, controlled motion rather than swinging or jerking. Small stabilizing muscles around the shoulder joint support the pull so the arm moves strongly while the joint itself stays steady.
This exercise is performed in a standing stance, which promotes a firm, braced midsection and level hips and shoulders. The idea is that the body faces the machine while the working arm draws back, so the arm and shoulder create the movement instead of twisting through the torso. Attention centers on moving the upper arm backward at shoulder height, with the shoulder staying relaxed away from the ears and the low back in a natural position, helping tension stay on the rear shoulder and mid-back muscles throughout the motion.