IsolationCable
Single Arm Cable Rear Delt Raise
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 12–15 reps per arm (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–4 sets × 10–12 reps per arm (60–75% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps per arm (30–50% 1RM, RPE 5–7)
📋How to Perform
- Stand beside a cable machine with the pulley set at approximately shoulder height
- Reach across your body with your opposite hand to grasp the handle, creating a cross-body starting position
- Step back from the machine to create initial tension in the cable before starting the movement
- Keep a slight bend in your elbow (approximately 10-15 degrees) and maintain this angle throughout
- Raise the handle out to the side and back in an arc motion until your arm is parallel to the floor
- Lead the movement with your elbow rather than your hand - think of pulling your elbow back and up
- At the top position, squeeze your rear deltoid as hard as possible and hold for 1-2 seconds
- Slowly and with complete control, lower the handle back to the starting position across your body, taking 2-3 seconds
💡Coaching Cues
- ✓
Across body start
- ✓
Raise to parallel
- ✓
Lead with elbow
- ✓
Squeeze rear delt at top
- ✓
Control descent
- ✓
Constant cable tension
⚠️Common Mistakes
- ✗
Using too much momentum
- ✗
Not raising to parallel
