Scan to open on your phonegymvim.app/exercises/cable-single-arm-rear-delt-row
9s · no sound
How to do it
- Set a D-handle on a cable pulley at about shoulder height.
- 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.
- Step out until the cable is taut and the working arm is straight at shoulder height.
- Brace the trunk so the torso does not rotate toward the stack.
- Pull the elbow out and back at shoulder height until the hand approaches the chest.
- 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.
Muscles worked
- Primary
- Rear Delts
Same movement, other equipment
Similar exercises
Good to know
- What muscles does the Cable Single Arm Rear Delt Row work?
- Mainly the rear delts. It also works the lats and traps.
- What equipment do you need for the Cable Single Arm Rear Delt Row?
- It uses a cable machine. Without it, the Band High Face Pull trains the same muscles the same way.
- Is the Cable Single Arm Rear Delt Row good for beginners?
- GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band High Face Pull.