Instructions:
- 1Stand in front of a low pulley cable with your feet shoulder-width apart
- 2Grasp the handle with your palm facing your torso
- 3Keeping your back straight, pull the cable towards your chest
- 4Hold for a moment, then slowly return the handle to the starting position
- 5Repeat for the desired number of repetitions
Tips:
- Ensure your movements are controlled to maximize muscle engagement
- Avoid using your back or hips to pull the weight
- Keep your elbow close to your body during the movement
- Try not to round your shoulders during the exercise
Cable Standing Single Delt Row
The Cable Standing Single Delt Row is an effective exercise designed to strengthen and tone the shoulders, particularly targeting the deltoid muscles. Utilizing a cable machine, this exercise not only challenges the primary muscles but also engages synergistic muscles such as the infraspinatus and teres minor, enhancing overall shoulder stability and mobility.
Benefits of the Cable Standing Single Delt Row
- Targeted Muscle Engagement: This exercise focuses primarily on the deltoids while providing support to the small stabilizing muscles in the shoulders.
- Improved Posture: Building shoulder strength can lead to better posture, reducing the risk of injury.
- Versatile Setup: The cable setup allows for variable resistance, making it suitable for individuals of all fitness levels.
Execution Tips
- Start Position: Stand facing the cable machine, holding the handle with one hand at your side. Ensure your feet are shoulder-width apart for stability.
- Movement: Pull the handle towards your shoulder with a controlled motion, keeping your elbow close to your body. Focus on squeezing your shoulder blade at the top of the movement.
- Return: Slowly lower the handle back to the starting position to engage the muscles effectively during both the concentric and eccentric phases.
Additional Tips
To maximize the effectiveness of this exercise:
- Maintain Controlled Movements: Avoid using momentum; focus on smooth and controlled actions throughout.
- Correct Form: Prioritize your form over the weight lifted. Ensure your shoulder remains relaxed and avoid lifting too heavy too soon.
- Breathing: Exhale during the pulling phase and inhale as you return to the starting position.
Incorporate the Cable Standing Single Delt Row into your workout routine for a well-rounded upper body strength program. Whether you are a beginner or an experienced lifter, this exercise will offer significant benefits to your shoulder training. Don’t forget to adjust the resistance to fit your personal strength level and training goals!