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Shoulders · Intermediate

Cable Single Arm Rear Delt Row

Upper-back pulling drill emphasizing shoulder-blade control with cable.

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Exercise overview

Training details

ShouldersUpper Back

Equipment

Cable

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand facing the cable with one handle held across your body and your knees softly bent.
  2. 02Brace your trunk, keep your shoulder down, and lift the working elbow into the rear-deltoid rowing path.
  3. 03Pull the handle outward and back toward shoulder height while keeping the elbow away from your ribs.
  4. 04Pause with the rear shoulder contracted without rotating your torso or shrugging.
  5. 05Return the handle across your body under control, complete the set, and then switch arms.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Bar Standing Rear Delt Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteFace PullComparable substituteBarbell Rear Delt RowComparable substituteRear Delt Row with Bed Sheet

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