VARIATIONS

Incline Bench Single-Arm Low Cable Row

Chest rests on incline bench for single-arm low row

This unilateral movement isolates the latissimus dorsi by combining a stable chest-supported position with constant cable tension. It corrects strength imbalances between sides while maximizing the stretch at the bottom of the rep.

HOW TO DO IT

Set an incline bench facing a low cable pulley with a single handle attached.
Lie face down on the bench with your working arm hanging straight toward the floor.
Pull the handle up and back until your elbow passes your torso.
Squeeze your shoulder blade down and back at the top of the movement.
Lower the weight slowly to feel a deep stretch in the lat.
Complete all reps on one side before switching to the other.

COMMON MISTAKES

Using momentum to swing the weight up.
Shrugging the shoulder up toward the ear.
Cutting the range of motion short at the bottom.
Pulling the handle across the body instead of straight back.

TIPS

Keep your chest pressed firmly into the bench throughout the set.
Lead the pull with your elbow, not your hand.
Rotate your torso slightly toward the working arm at the top.

DETAILS

Muscles: LatsBack
Equipment: Cable MachineIncline Bench
Type: Strength Training
Difficulty: Intermediate
Tracked as: Weight & Reps

TECHNIQUE

Base movement: Row
Handle: D-handle
Arms: One
Hand orientation: Neutral (palms facing each other)
Body position: Lying face down
Body support: Chest supported
Facing: Facing the anchor
Bench angle: Incline
Pulley height: Low

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