Shoulders · Cable
Cable Standing Single Delt Row
How to do the cable standing single delt row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Set a cable pulley to roughly chest height and grab the handle with one hand. Stand facing the stack, step back to load the cable, and row the handle toward the side of your torso while driving your elbow back and out, then return with control. Keep the working side square and finish your reps before switching arms.
- 1The rear of your shoulder and upper back pulling the elbow back
- 2Your shoulder blade drawing toward your spine on each pull
- 3A controlled return as the cable stretches the muscle forward
Common mistakes
- Rotating your torso to yank the handle in
- Shrugging the shoulder up toward your ear
- Pulling with the bicep instead of the shoulder and back
Muscles worked
The cable standing single delt row mainly works the rear delts and mid traps, with the lats, biceps, forearms, upper traps, and external rotators assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- LatsSupport
- BicepsSupport
- ForearmsSupport
- Upper TrapsSupport
- External RotatorsSupport
- Lower BackMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- Side DeltsMinor
Kovo programs the cable standing single delt row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.