Cable Standing Single Delt Row

Muscles worked

Setup

1. Set the cable pulley to approximately chest height and attach a D-handle.
2. Stand with your feet shoulder-width apart, perpendicular to the cable machine, and grasp the handle with the hand furthest from the machine.
3. Use your non-working hand to grip the cable machine frame or a nearby pull-up bar for added stability.
4. Step back slightly until there is tension on the cable with your arm fully extended and your torso squared forward.

How to do it

1. Pull the handle toward your mid-torso, driving your elbow back and slightly outward at a 45-degree angle from your body.
2. Exhale during the pull and focus on retracting your shoulder blade toward the spine at the end of the movement.
3. Inhale as you slowly return the weight to the starting position, maintaining a controlled 2-1-3 tempo (2 seconds to pull, 1 second pause, 3 seconds to return).
4. Complete all repetitions on one side before switching to the other arm.

Form checklist

• Keep your chest up and core braced to prevent the torso from rotating toward the machine.
• Ensure your elbow stays in line with your shoulder or slightly below; do not let your shoulder shrug up toward your ear.
• Maintain a slight bend in the knees to create a stable, athletic base.
• Avoid using momentum or 'jerking' the weight; the movement should be smooth and controlled.

Pro tips

• Think of your hand as a hook and focus on driving the movement from the elbow to minimize bicep involvement.
• At the end of the eccentric phase, allow the cable to pull your shoulder blade slightly forward to get a full stretch on the rear deltoid and rhomboids.

Make it harder

• Add a 2-second isometric hold at the peak of the contraction to maximize muscle fiber recruitment.
• Perform the eccentric (lowering) phase over 5 seconds to increase time under tension.

Frequently asked

What muscles does the cable standing single delt row work?

The cable standing single delt row primarily targets the rhomboids and trapezius, and also works the biceps and forearms as secondary muscles.

What equipment do you need for the cable standing single delt row?

The cable standing single delt row uses cable.

Is the cable standing single delt row good for beginners?

The cable standing single delt row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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