Cable Single-Arm Row
A unilateral cable pull variation focusing on the lats, rhomboids, and mid-back to develop strength, improve posture, and correct side-to-side muscle imbalances.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Biceps, Abs, Lower Back, Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
7/10Mid Traps
Shoulders
6/10Rear Delts
Biceps
5/10Long Head, Short Head
Abs
3/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest slightly longer between sets to maintain anti-rotation stability.
How to Perform
Set the cable pulley low and attach a single handle. Assume a seated or half-kneeling position facing the machine, ensuring your chest is upright and core is braced for stability.
- Brace your core and initiate the pull by retracting your shoulder blade.
- Pull the handle toward your hip, keeping your elbow close to your side.
- Squeeze your back muscles fully at the peak contraction.
- Slowly extend your arm back, allowing the shoulder to protract fully.
- Complete all required repetitions on one arm before switching sides.
Coaching Tips
Form Cues
- Pull with your elbow.
- Squeeze the shoulder blade.
- Maintain a tight core.
- Control the eccentric.
- Shoulders away from ears.
Breathing
Inhale as you extend your arm (eccentric phase) and exhale powerfully as you pull the handle (concentric phase).
Tempo
3-0-1
Range of Motion
Move the handle from a fully stretched shoulder position (protraction) to full scapular retraction, bringing the handle to your ribcage or hip.
Safety
Safety Notes
- Maintain a neutral spine throughout the movement to protect the lower back.
- Focus on controlled movement to maximize muscle engagement.
- If kneeling, place a pad under the knee for comfort.
Spotting
Not recommended; use a controlled weight that allows you to maintain strict form.
Common Mistakes
- Allowing the torso to rotate excessively.
- Using momentum or jerking the weight.
- Shrugging the shoulders toward the ears.
- Failing to achieve full scapular retraction.
When to Avoid
- Acute low back pain where anti-rotation stability is compromised.
- Severe shoulder impingement or elbow pain during pulling motion.
Flexibility Needed
- Adequate shoulder extension range of motion.
Build Up First
- Competency with bilateral seated cable rows.
- Ability to actively control scapular retraction.
Also known as
Cable One-Arm Row, Unilateral Cable Row, Single Arm Low Row, Kneeling Single Arm Cable Row
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