Cable Single-Arm Rear-Delt Pull
Isolate your rear deltoids with constant cable tension. This single-arm pull ensures a deeper range of motion and better muscle engagement for well-rounded, stronger shoulders.
The Cable Single-Arm Rear-Delt Pull mainly works the shoulders, with help from the traps and back. You'll need: cable machine.
Required Equipment
Cable Single-Arm Rear-Delt Pull Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Mid Traps (trapezius, middle fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
How to do the Cable Single-Arm Rear-Delt Pull
Setup and Positioning
Set the cable pulley to a height slightly above your head level.
Attach a single handle to the pulley.
Stand sideways to the cable machine, far enough away to maintain tension on the cable throughout the movement.
Execution
Grasp the handle with your arm extended, moving across your body to start the setup.
Keep a slight bend in your elbow throughout the duration of the exercise.
Pull the handle backward and slightly outward keeping your elbow high, focusing on driving the movement with your rear deltoid rather than your back or biceps.
Ensure you do not rotate your torso significantly; keep your chest pointed forward.
Squeeze your rear delt at the peak of the contraction before slowly returning to the starting position with control.
Cable Single-Arm Rear-Delt Pull FAQs
What muscles does the Cable Single-Arm Rear-Delt Pull work?
The Cable Single-Arm Rear-Delt Pull mainly works the shoulders, with help from the traps and back. The main muscles are the posterior deltoid.
What equipment do you need for the Cable Single-Arm Rear-Delt Pull?
Cable machine.
What workout day should the Cable Single-Arm Rear-Delt Pull go on?
It belongs on pull day in a push/pull/legs routine.
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