Single-Arm Cable Row.

How to do it.

1. Step 01

   Sit at a low cable with a single handle

2. Step 02

   Grip with one hand, arm extended forward

3. Step 03

   Keep the chest tall and core braced

4. Step 04

   Pull the handle to the side of the torso

5. Step 05

   Squeeze the shoulder blade back

6. Step 06

   Return slowly to a full stretch

Pro cues.

• Let the shoulder protract forward at the stretch

• Drive the elbow back, not out

• Avoid rotating the torso to cheat

Questions, answered.

What is the Single-Arm Cable Row?

Unilateral seated cable row that builds mid-back thickness and balance.

What muscles does the Single-Arm Cable Row work?

The Single-Arm Cable Row primarily works your lats and upper back. It also recruits your biceps and rear delts as secondary movers.

What equipment do I need for the Single-Arm Cable Row?

You need a cable machine to perform the Single-Arm Cable Row.

How many sets and reps should I do for the Single-Arm Cable Row?

A typical prescription for the Single-Arm Cable Row is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Single-Arm Cable Row good for beginners?

Yes. The Single-Arm Cable Row is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.