Single Arm Seated Cable Row

Single Arm Seated Cable Row

Type: Compound Muscle: Upper Back Equipment: Cable

A seated one-arm cable row that strengthens the back, biceps, and core.

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+Trains each side independently
+Steady resistance through the pull
–Can encourage torso twisting
–Grip may limit heavier loads

This exercise targets:

Upper Back

Lats

Traps

Shoulders

Rear Delts

Rotator Cuff

–

Biceps

Ratios are approximate and can vary depending on form and technique.

How to perform

Attach a single D-handle; sit with feet on the platform and knees slightly bent
Sit tall with a neutral spine; chest up, shoulders down and back
Grab the handle with one hand; other hand can hold the bench or frame for stability
Start with your arm extended and shoulder reaching slightly forward for a full stretch
Row by pulling your elbow back close to your side; squeeze your shoulder blade toward your spine
Pause briefly, then return slowly, allowing the shoulder to protract without rounding your back
Keep torso still—no leaning, twisting, or shrugging; brace your core
Exhale as you pull, inhale as you return; use a controlled tempo