Shoulders
Lateral Rows on Cable, One Armed
A precise isolation movement designed to build rounded shoulder caps by targeting the medial deltoid with constant tension.
How to perform.
Follow the sequence — setup is half the lift.
Set the cable pulley to the lowest setting and attach a single D-handle.
Stand sideways to the machine with your feet shoulder-width apart and grasp the handle with the hand furthest from the pulley.
Maintain a slight bend in your elbow and a tall posture with your chest lifted and shoulders retracted.
Exhale as you lift your arm out to the side in a wide arc until your hand is level with your shoulder.
Pause for a second at the peak of the movement to maximize muscle fiber recruitment.
Inhale as you slowly lower the weight back to the starting position without letting the plates touch the stack.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using excessive momentum or swinging the torso to lift the weight.
- Shrugging the shoulder toward the ear during the concentric phase.
- Leading the movement with the hand rather than the elbow.
- Extending the arm too far behind or in front of the body line.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.