Shoulders · Rotation and anti-rotation
Single-Arm Backhand Swing
The Single-Arm Backhand Swing mainly trains your rear delts and obliques. Also working: upper back.
One cable
Standing, light pull
How to do it
- Side-on to the pulley, handle in the hand farther from the machine
- Arm across the body, down toward the pulley
- Pull diagonally up and out like a tennis backhand
- Return slowly
Coach’s tip
From tennis: keeps shoulder and core mobile. Little weight, the arm stays almost straight.
Setup
Pulley
Pulley at knee height
Grip
One single handle
Load
One cable
You need
Single handles
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (rotation and anti-rotation). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Single-Arm Backhand Swing work?
Mainly the rear delts and obliques. The upper back help.
How do I set up the cable machine for the Single-Arm Backhand Swing?
Pulley: Pulley at knee height. Grip: One single handle.
What can I do instead of the Single-Arm Backhand Swing?
For the same movement: Cable Wood Chop, Pallof Press and Kneeling Cable Wood Chop. In DCFT you swap with one tap.
DCFT
The Single-Arm Backhand Swing in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.