VARIATIONS
- One-Arm Dumbbell RowBothFlat, parallel to the floorBent overRhomboids · Back · Dumbbell
- Wide Grip Lat PulldownLats · Back · Cable Machine · Lat Pulldown Machine
- Incline Bench Single-Arm Low Cable RowLying face downChest supportedInclineLats · Back · Cable Machine · Incline Bench
- Cable Low RowBothLowLats · Back · Cable Machine
- Incline Close-Grip Cable PulldownLats · Back · Cable Machine · Incline Bench
- Kneeling Single-Arm High Pulley RowBothRotatingKneelingLats · Back · Cable Machine
One Arm Seated High Cable Row
Single hand pulls high cable handle toward hip while seated.
This unilateral pull targets the lats, rhomboids, and rear delts to correct muscle imbalances and improve upper back thickness. The seated position isolates the pulling muscles by removing momentum from the lower body.
HOW TO DO IT
- Sit on the bench facing the high pulley with your feet flat on the floor.
- Grasp the single-handle attachment with one hand using a neutral grip.
- Keep your torso upright and allow the weight to pull your shoulder forward slightly.
- Pull the handle toward your hip while driving your elbow back and squeezing the shoulder blade.
- Pause briefly when your elbow passes your torso and your back is fully contracted.
- Slowly extend your arm to return the weight to the starting stretch.
COMMON MISTAKES
- Using excessive body English or twisting the spine to move the weight.
- Shrugging the shoulder up toward the ear instead of pulling it back.
- Cutting the range of motion short by not fully extending the arm.
- Letting the weight stack slam down during the eccentric phase.
TIPS
- Initiate the movement by retracting the scapula before bending the elbow.
- Keep your chest proud and avoid rounding the shoulders during the pull.
- Prevent your torso from rotating toward the working arm.
DETAILS
- Muscles
- LatsBack
- Equipment
- Cable Machine
- 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
- Seated
- Facing
- Facing the anchor
- Pulley height
- High
SIMILAR EXERCISES
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Ratings
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