Cable Single-Arm Row
Unilateral cable row using a single-handle attachment that targets lats, rhomboids, and traps to build back strength and correct imbalances; enhances core stability through anti-rotation demands.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats
Secondary Muscles
Biceps, Lower Back, Obliques, Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
7/10Mid Traps, Lower Traps
Shoulders
6/10Rear Delts
Biceps
5/10Lower Back
4/10Erector Spinae
Obliques
4/10Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach D-handle to low cable pulley. Sit on bench with feet on footplates, knees bent. Grasp handle with one hand, arm extended, chest up, core braced.
- Retract shoulder blade to initiate pull.
- Pull handle toward torso, elbow close to side.
- Squeeze back at peak contraction.
- Extend arm fully to return, controlling weight.
- Switch sides after reps.
- Maintain stable torso without rotation.
Coaching Tips
Form Cues
- Lead with elbow
- Squeeze shoulder blades
- Keep core tight
- Avoid torso twist
- Control the return
Breathing
Inhale as you extend your arm; exhale as you pull the handle toward your torso. Brace core throughout.
Tempo
2-1-2
Range of Motion
Start with full arm extension and shoulder protraction; end with handle at mid-torso and scapula fully retracted.
Safety
Safety Notes
- Avoid if acute shoulder or back pain present
- Use light weight to master form
- Keep spine neutral to prevent strain
Spotting
Spotting not required; use cable stack safeties if needed for heavy loads.
Common Mistakes
- Rotating body toward cable
- Shrugging shoulders
- Using momentum from arm
- Rounding upper back
- Incomplete stretch on return
When to Avoid
- Acute shoulder impingement
- Lower back injury
- Recent rotator cuff strain
Flexibility Needed
- Adequate shoulder extension
- Thoracic spine mobility
Build Up First
- Basic pulling form
- Core bracing competency
Also known as
One-Arm Cable Row, Single-Arm Cable Pull, Unilateral Cable Row
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