Intermediate
Single-Arm Cable Row
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Single-Arm Cable Row is a variation of the cable row movement that trains the muscles of the upper back one side at a time. It targets a wide range of muscles, including the lats, rhomboids, traps, and rear deltoids.
Exercise Instructions
-
Step 1
Attach handle D to the bottom pulley of the cable machine. Sit up straight and press your heels firmly into the plates. Hold the handle with one hand in a neutral grip while the other hand rests firmly on the thigh. -
Step 2
Without leaning forward, run your elbow across your back, pulling the handle to the side. Pause, tighten the muscles around your shoulder, and return to the starting position.
Muscle Groups
Single-Arm Cable Row targets Back, Biceps, Shoulders as seen below.
Exercise Tips
- Do not lean forward during the exercise. Keep your torso straight and your back straight.
- Make sure you finish the row by bringing your shoulder blades together.
- Don't let the weight "pull" you to the side. Keep your torso facing forward throughout the movement.
Seated Cable Row
Beginner
Single-Arm Cable Row And Rotation
Intermediate
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