# Cable Standing Single Delt Row (Version 2) - Canonical: https://fitwill.app/exercise/7936/cable-standing-single-delt-row-version-2/ - Media ID: 7936 - Primary muscle: Shoulders - Body part: Shoulders - Equipment: Cable Machine - Video: https://fitwill.app/videos/7936/cable-standing-single-delt-row-version-2.mp4 ## Description The Cable Standing Single Delt Row is a standing, single-arm cable row performed from a high pulley. You face the machine, take a single handle with one hand, and pull your elbow up and back so the handle travels toward the side of your head while your elbow stays wide of your body. Because the cable pulls from above and slightly across, the resistance lines up almost perfectly with the rear deltoid and the upper-back muscles that draw the shoulder blade back, which is exactly why this version exists. This movement is a strong choice for anyone whose rear delts lag behind their front and side delts, which is most people who press or bench regularly. Lifters with desk-bound shoulders often find that the high cable angle lets them feel the back of the shoulder in a way that bent-over rows and reverse flyes do not. It also suits trainees who struggle to keep a heavy row from turning into a lower-back exercise, since the standing cable setup loads the shoulder directly without loading the spine. The primary muscles working are the rear deltoid, mid traps, and rhomboids, with the side delt and biceps assisting and the grip working hard to hold the handle. Your stance and trunk do quiet work too: because you are pulling a weight from one side while standing, your core has to stop you from rotating toward the machine on every rep. Setup matters more here than it looks. Set the pulley at or near the top of the tower, stand far enough back that the cable stays taut at full arm extension, and square your hips toward the machine. If you stand too close, the cable slackens at the start and the first inch of every rep is wasted; if you stand too far, the dangling weight drags your arm forward and strains the shoulder capsule at the stretch. To execute it well, think of leading with the elbow rather than the hand. Pull the elbow up and back at roughly shoulder height or slightly above, let the handle come toward your temple, and pause for a beat with the shoulder blade squeezed toward your spine. Lower the handle under control until the arm is nearly straight, keeping tension in the rear delt instead of letting the cable yank the shoulder forward. Common use cases include back and shoulder hypertrophy days, prehab blocks for shoulder health, and finisher work after heavier rows. Keep the weight moderate: this is a small muscle working through a long cable path, and swinging or twisting the torso to move extra load only shifts effort away from the exact fibers you are trying to target. ## Instructions 1. Set the pulley of the cable machine to the highest position and clip a single handle to the carriage. 2. Select your weight, then stand facing the machine with your feet roughly hip-width apart and step back until the cable is taut with your arm fully extended up and out toward the pulley. 3. Grip the handle with one hand using a neutral or overhand grip, and let your free arm hang at your side or hold the machine frame for balance. 4. Brace your core, pull your shoulder blade slightly down, and square your hips and chest toward the tower so you are not pre-twisted toward the cable. 5. Exhale and pull your elbow up and back, keeping it high and wide, so the handle travels toward the side of your head at about ear height. 6. At the end of the pull, pause briefly and squeeze the rear delt and shoulder blade back toward your spine without shrugging your upper trap toward your ear. 7. Inhale and lower the handle slowly along the same diagonal path until your arm is nearly straight and you feel a stretch across the back of the shoulder. 8. Complete all reps on one side, then re-grip and perform the same number of controlled reps with the other arm. 9. Reset your stance between sides so the cable tension and your distance from the tower are identical on both arms. ## Tips & Tricks - If your torso rotates toward the machine on each pull, the weight is too heavy or your stance is too narrow; drop the load a plate and widen your feet until your chest stays square. - Keep the elbow above wrist height throughout the pull. When the hand rises past the elbow, the movement drifts toward a biceps curl and the rear delt stops driving the rep. - Do not let the cable pull your arm forward at full extension. Stop the descent just short of a passive stretch so the shoulder stays under muscular control. - Avoid shrugging. If your upper trap on the working side creeps toward your ear, think of pressing your shoulder blade down as you pull. - Standing farther back increases the stretch and the demand on the rear delt at the start; standing closer shortens the range. Pick a distance where you can keep tension through the whole rep. - Use a full grip on the handle rather than hooking it with your fingers, since grip failure mid-set is what usually causes the jerky, swinging reps at the end of a set. - A slight, fixed lean back is acceptable, but if you find yourself rocking backward with each rep, anchor the position by squeezing your glutes and bracing before every pull. - Because each arm works alone, start with your weaker side and match the reps with the stronger side rather than the other way around. ## Frequently Asked Questions ### Which muscles does the Cable Standing Single Delt Row work? The rear deltoid is the prime mover, supported by the mid traps and rhomboids as they pull the shoulder blade back. The biceps, side delts, grip, and core assist throughout the set. ### Why is the pulley set at the top position for this exercise? The high cable angle matches the line of pull of the rear delt and upper back when the elbow is drawn up and back. It also keeps tension on the muscle at full arm extension, which is hard to achieve with a low pulley or free weights. ### How is the Cable Standing Single Delt Row different from a regular single-arm cable row? A standard row pulls from a low or mid pulley with the elbow close to the ribs, which biases the lats and mid-back. This version pulls from a high pulley with a wide, elevated elbow, shifting the emphasis to the rear deltoid. ### Is this exercise suitable for beginners? Yes, provided the weight stays light at first. Beginners should focus on keeping the chest square to the machine and leading with the elbow before adding load. ### Why do I feel this more in my arm than my shoulder? That usually means the hand and elbow are dropping below shoulder height, turning the pull into a curl. Raise the elbow path toward ear height and lighten the weight so the rear delt, not the biceps, moves the handle. ### How far should I stand from the cable machine? Stand at a distance where the cable is fully taut with your arm extended and slightly up toward the pulley, but without the weight dragging your arm forward. You should feel gentle tension across the back of the shoulder before the first pull. ### Can I do this exercise if I do not have a cable crossover machine? Any adjustable single-pulley station with a high setting works. A resistance band anchored overhead at a doorway can substitute, though the resistance profile will peak differently at the top of the pull. ### How many sets and reps should I use? Two to four sets of 10 to 15 controlled reps per arm works well for hypertrophy and shoulder health. The rear delt responds better to strict, moderate loads than to heavy, body-english reps. ### Is it safe to do this with a history of shoulder issues? The controlled cable path is generally shoulder-friendly, but stop short of any position that pinches or causes pain, and avoid letting the cable yank the arm into a passive stretch. Check with a qualified professional if you have a specific shoulder condition. ### Should the Cable Standing Single Delt Row replace rows or presses in my program? No, it works best as a complement. It targets the rear delt specifically, so pair it with your heavier compound rows and presses rather than replacing them.