When building well-defined, powerful shoulders, you don’t want to skip the medial deltoids. This essential muscle group often gets overlooked in favor of chest, bicep, or front delt exercises, but neglecting it will leave shoulder gains on the table.
Single-arm behind-the-back cable delt raises are perfect for hitting the medial deltoid muscle and improve shoulder strength and stability.
Why Shoulder Workouts Matter
Your shoulders are made up of three main muscles — the anterior or front, medial or side, and posterior or rear deltoids. While front delt exercises often make their way into regular workouts through pressing and pushing movements, the side and rear delts can be harder to engage.
The shoulder joint is one of the most mobile joints in the body, allowing for 180 degrees of motion across different planes. These include front-to-back, side-to-side and rotational movements. This extensive range of motion makes the shoulder versatile but also means you need to strengthen all three heads of the deltoid to maintain balance and prevent injuries like dislocation or rotator cuff tears.
Strong delts help balance your shoulder strength, support proper posture and contribute to a well-rounded muscular look. Neglecting these workouts can lead to strength imbalances, shoulder pain and even make your other lifts — like bench press or shoulder press — less effective.
Breaking Down the Single-Arm Behind-the-Back Cable Delt Raise
To perform this exercise, all you need is access to a cable machine and a single handle attachment. If your gym has a cable station with adjustable pulleys, you’re good to go.
Start by setting the cable machine to the lowest possible setting. This ensures you pull from the right angle to target the rear delts.
Stand next to the cable machine with your side facing it. If you’re working your right shoulder, you’ll grab the handle with your right hand and reach across and behind your back. The cable should cross your body in a diagonal line.
Stand tall with your feet shoulder-width apart and a slight bend in your knees. You should feel balanced and in control before starting the movement.
With the cable in one hand, pull the handle up and across your body in a controlled motion. The key here is to focus on moving from your shoulder. Maintain a slight bend in your elbow.
At the peak of the movement, your arm should be roughly parallel to the floor or higher. Hold for a brief moment and squeeze.
Return to the starting position in a slow, controlled manner. Resist the temptation to let the cable pull your arm back too quickly. The slower the descent, the more you’ll work the muscle. The decent and final stretched range of motion is one of the most important parts for building muscle, so don't ease up or loosen your form here.
What Do Single-Arm Cable Raises Work?
The single-arm behind-the-back cable delt raise is primarily an isolation exercise for your medial delts, but it engages other supporting muscles as well. Here’s a breakdown of what this workout targets.
Medial Deltoids
The main muscle you’ll work is the medial deltoid, located in the middle of your shoulders. These help with arm movement and shoulder stability, and they’re crucial for improving posture and balancing your shoulders. Anterior and Posterior Deltoids
You'll also work the anterior and posterior (front and back) delts to somne degree when doing this exercise.
Trapezius
While the focus is on the medial delts, your upper traps also assist in stabilizing the shoulder during the lift. Keeping the traps relaxed and resisting the urge to shrug prevents them from taking over the movement.
Rhomboids and Scapular Stabilizers
These muscles in your upper back support shoulder movement and play a role in shoulder stability and improving your posture.
Forearms and Grip
Your forearms get involved to control the cable, providing a light grip workout.
Tips to Maximize Your Results
When it comes to single-arm delt raises, form and control are everything. These small adjustments can make a huge difference in how effectively you target your delts and build shoulder strength. Keep these in mind during your next workout.
Keep It Slow and Controlled
Rushing through this movement can take the focus off your delts and shift it to other muscles like your traps. By moving slowly and focusing, you’ll ensure your delts are doing the work, not your secondary muscles.
Stay Balanced
Since you’re working one arm at a time, this exercise is a great opportunity to even out any imbalances between your left and right sides. Pay close attention to how each shoulder feels during the movement. If one side feels weaker or less stable, take a mental note and work to improve that side over time.
Give This Shoulder Workout a Try
Next time you hit the gym, make sure to add single-arm cable raises to your session. It’s a game-changer for anyone looking to build strong, balanced shoulders, and these tips will help you get the most out of every rep.
Ready to take your shoulder training to the next level? Book a personal training session today and get hands-on guidance to perfect your form and reach your fitness goals faster.
