HyperBody
Exercise library · Back

Single-Arm Cable Row.

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

BeginnerCable Machine
Single-Arm Cable Row
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Lats · Upper back
Secondary
Biceps · Rear delts
The play-by-play

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

What separates good from great

Pro cues.

  • Let the shoulder protract forward at the stretch

  • Drive the elbow back, not out

  • Avoid rotating the torso to cheat