VARIATIONS
- Incline Bench Single-Arm Low Cable RowLying face downChest supportedInclineLats · Back · Cable Machine · Incline Bench
- One-Arm Dumbbell RowBothFlat, parallel to the floorBent overRhomboids · Back · Dumbbell
- Alternating High Cable RowAlternatingPronatedStandingLats · Back · Cable Machine
- One Arm Cable Lat PulldownLats · Back · Cable Machine · Lat Pulldown Machine
- One Arm Seated High Cable RowHighLats · Back · Cable Machine
- Cable Rope Straight-Arm PulldownLats · Back · Cable Machine · Lat Pulldown Machine
Seated Single-Arm Cable Row
Pulls a single cable handle toward the hip with one arm
This unilateral exercise isolates the rhomboids and upper back to correct muscle imbalances. It allows for a greater range of motion and deeper contraction than bilateral rows.
HOW TO DO IT
- Sit facing the cable machine with feet flat on the floor.
- Grasp a single handle with one hand using a neutral grip.
- Keep your torso upright and pull the handle toward your hip.
- Squeeze your shoulder blade back at the end of the movement.
- Extend your arm slowly to return to the starting position.
- Complete all repetitions on one side before switching arms.
COMMON MISTAKES
- Rotating the torso to generate momentum instead of using back muscles.
- Shrugging the shoulder up toward the ear during the pull.
- Leaning too far forward or backward throughout the movement.
- Using the biceps to pull the weight rather than the back.
TIPS
- Initiate the pull by retracting the shoulder blade, not bending the elbow.
- Keep your hips square to the machine to prevent rotating your torso.
- Drive your elbow back past your ribcage for maximum contraction.
DETAILS
- Muscles
- RhomboidsBack
- 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
- Middle
SIMILAR EXERCISES
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Ratings
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