Cable Single Arm Rear Delt Row

What you'll gain

• Targets the rear deltoid one arm at a time with constant cable tension.

• Lets you match left and right volume when one side lags.

• Fits a standard cable tower, so it belongs in cable shoulder collections.

Step-by-Step Instructions

1. 1

   Set a D-handle on a cable pulley at about shoulder height.

2. 2

   Stand side-on to the stack, hold the handle in the far hand with a pronated grip, and rest the free hand on the torso.

3. 3

   Step out until the cable is taut and the working arm is straight at shoulder height.

4. 4

   Brace the trunk so the torso does not rotate toward the stack.

5. 5

   Pull the elbow out and back at shoulder height until the hand approaches the chest.

6. 6

   Extend the arm forward under control and repeat, then switch sides.

Common Mistakes

• Dropping the elbow below shoulder height, which hands the row to the lats.

• Twisting the torso to move the stack instead of rowing with the shoulder.

• Using a hammer or supinated grip that changes the rear-delt line.

• Shrugging the working shoulder up toward the ear.

About This Exercise

The cable single-arm rear delt row keeps the upper arm near shoulder height and pulls the elbow out and back so the posterior deltoid, not the lats, does the row. The one-arm cable rear delt row is an auxiliary compound pull with posterior deltoid as the target and mid traps, low traps, rhomboids, and lateral deltoid as synergists. Standing isolateral rear-delt rows on a cable are a posterior-deltoid exercise. The approved frame is standing, not seated: the working arm is straight out at shoulder height on a horizontal cable, with a pronated D-handle and the free hand on the torso. For a catalog this is the unilateral high rear-delt row next to a reverse fly. It belongs in cable shoulder collections and in posture work that already includes face pulls.

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