Cable Single-Arm Rear-Delt Row
Isolate & sculpt your rear delts! Cable Single-Arm Rear-Delt Row targets hard-to-reach muscles for a stronger, more defined back & shoulders.
The Cable Single-Arm Rear-Delt Row mainly works the shoulders, with help from the biceps, back and traps. You'll need: cable machine or single handle attachment.
Required Equipment
Cable Single-Arm Rear-Delt Row Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Biceps (biceps brachii); Rhomboids (Shoulder Blade) (rhomboids, major & minor); Upper Traps (trapezius, upper fibers)
Cable Single-Arm Rear-Delt Row Variations and Alternatives
How to do the Cable Single-Arm Rear-Delt Row
1. Attach a single handle to a low pulley cable machine.
2. Stand facing the cable machine with feet shoulder-width apart.
3. Bend forward slightly at the hips and maintain a straight back.
4. Grasp the handle with one hand, arm extended, and palm facing down.
5. Keep your elbow slightly bent and fixed in that slight angle throughout the movement.
6. Pull the handle upwards and outward, directing your elbow towards the ceiling, and moving your arm in such a way that it's perpendicular to your torso at the end of the movement. The hand should travel towards the front of the shoulder, slightly in line with your ear.
7. Squeeze your rear deltoid at the top of the motion for a moment.
8. Slowly lower the handle back to the starting position, under control.
9. Complete the desired number of repetitions with one arm before switching to the other arm.
10. Ensure you maintain proper posture throughout the exercise to prevent unnecessary strain on your back or shoulders.
Remember to start with a weight that allows you to perform the exercise with proper form. As you get used to the movement, you can add weight to increase resistance.
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Cable Single-Arm Rear-Delt Row FAQs
What muscles does the Cable Single-Arm Rear-Delt Row work?
The Cable Single-Arm Rear-Delt Row mainly works the shoulders, with help from the biceps, back and traps. The main muscles are the posterior deltoid.
What equipment do you need for the Cable Single-Arm Rear-Delt Row?
Cable machine or single handle attachment.
What workout day should the Cable Single-Arm Rear-Delt Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Single-Arm Rear-Delt Row variations and alternatives?
Similar exercises include the Barbell Bent-Over Row, Cable Half Kneeling Face Pull, Cable Single-Arm Bent-Over Lateral Raise and Cable Forward Raise.
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