Single-Arm Standing Cable Row

Single-Arm Standing Cable Row

Type: Compound Muscle: Upper Back Equipment: Cable

A one-arm cable row exercise that targets the back muscles.

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+Trains each side independently
+Builds back and grip strength
–Easy to twist the torso
–Heavy loads can reduce control

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

Set cable at mid‑torso height with a single D‑handle
Stand facing the stack, stagger your stance, soft knees
Hinge slightly at hips, chest up, core tight, shoulders down
Start with arm straight and shoulder blade reaching forward
Pull elbow back along your side, squeezing the shoulder blade to spine
Keep torso square; avoid twisting, shrugging, or leaning back
Control the return to a full stretch; exhale on pull, inhale on release