VARIATIONS
One-Arm Cable Lateral Row
Cable handle pulls outward away from the torso.
This exercise isolates the rear deltoids and upper back to improve shoulder stability and posture. It builds unilateral strength while allowing a full range of motion.
HOW TO DO IT
- Set the cable pulley to waist height and attach a single handle.
- Stand sideways to the machine and grab the handle with your far hand.
- Step back to create tension with your arm extended across your torso.
- Pull the handle outward and slightly back until your arm is parallel to the floor.
- Squeeze your rear deltoid at the peak of the movement.
- Control the weight back to the starting position across your belly.
COMMON MISTAKES
- Using momentum by leaning away from the machine.
- Pulling the arm too far back instead of out to the side.
- Shrugging the shoulder up toward the ear during the pull.
- Allowing the cable to snap the arm forward on the return.
TIPS
- Lead the movement with your elbow, not your hand.
- Keep your torso rigid to prevent rotating toward the machine.
- Visualize pushing your elbow out to the side rather than pulling back.
DETAILS
- Muscles
- Shoulders
- Equipment
- Cable Machine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Row
- Handle
- D-handle
- Arms
- One
- Legs
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Facing
- Sideways to the anchor
- Pulley height
- Middle
SIMILAR EXERCISES
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