Cable Standing Single Delt Row exercise animation (Male)

Cable Standing Single Delt Row

Target muscle
—
Equipment
Cable
Body part
Shoulders
Type
Strength

The cable standing single delt row is a single-arm shoulder exercise that targets the deltoids, with the rear and side shoulder fibers doing most of the work as you row the handle high toward your shoulder. The cable keeps constant tension through the full range, making it a controlled way to build shoulder strength and balance out one side at a time.

How to do the Cable Standing Single Delt Row

  1. 1Set the cable pulley to roughly waist or hip height and attach a single handle.
  2. 2Stand facing the machine and grip the handle in one hand with your arm extended out in front of you.
  3. 3Set your feet about shoulder-width apart, brace your core, and keep your torso upright and still.
  4. 4Pull the handle up and back toward your shoulder, leading with your elbow and driving it high and wide.
  5. 5Stop when your upper arm is roughly parallel to the floor and you feel your shoulder working.
  6. 6Pause briefly at the top, keeping tension on the working shoulder.
  7. 7Lower the handle under control back to the fully extended starting position.
  8. 8Complete all your reps on one side, then switch hands and repeat.

Form tips

  • Lead the movement with your elbow rather than your hand to keep the work in the shoulder.
  • Keep your elbow high and wide as you pull so the side and rear delt fibers stay engaged.
  • Move only your working arm — keep your torso braced and avoid twisting or leaning to swing the weight.
  • Use a controlled tempo and a full range of motion so the cable keeps tension on the shoulder throughout.

Common mistakes

  • Using too much weight and twisting the torso to heave the handle up, which shifts work off the shoulder and risks the lower back.
  • Letting the elbow drop low so the movement turns into a back row instead of a shoulder-focused pull.
  • Cutting the range short and not letting the arm fully extend, which reduces the tension and stretch on the shoulder.
  • Shrugging the shoulder up toward the ear, which loads the traps instead of the target delt.

Frequently asked questions

What muscles does the cable standing single delt row work?

It primarily works the deltoids (shoulders), with the side and rear shoulder fibers handling most of the load as you row the handle high toward your shoulder.

Why train one arm at a time?

Working a single side lets you focus on each shoulder individually, even out strength differences between sides, and keep strict form without one side compensating for the other.

How many sets and reps should I do?

For shoulder development, 3–4 sets of 10–15 reps per arm works well. Use a weight you can control through a full range without twisting or swinging.

Is the cable standing single delt row good for beginners?

Yes. The cable provides smooth, constant tension and a guided path, making it easier to learn shoulder control than with free weights, as long as you keep the weight light and your torso still.

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