Single-Arm Cable Row
Let the shoulder blade travel, then pull. The single-arm cable row keeps tension on one side at a time and gives you more range than a bar allows, because the shoulder can reach forward before the pull starts. Row the handle to the ribs with the elbow close. Rotating the torso to add range is the fault.
Setup
- Seated or half-kneeling at a low pulley, one handle, arm extended.
- Chest tall, shoulders square.
How To Do It
- Row the handle to the ribs, elbow close to the body.
- Let the shoulder blade travel back at the finish.
- Return to a full stretch, allowing the blade to protract.
Breathing
Exhale on the row.
Common Mistakes
- Rotating the torso to add range.
- Stopping short and never stretching the lat.
Programming It
Three sets of 10-15 per side.
Why This Exercise Works
Rowing one side lets the shoulder blade travel through its full range rather than stopping where the other side stops. It also turns a row into a mild anti-rotation exercise, since the trunk has to refuse the pull across the body.
Where You Should Feel It
The lat on the working side through a longer range than a two-handed row, plus the trunk resisting rotation. If your torso twists to finish, the weight is too heavy.
Where It Fits in a Program
Constant-tension rowing one side at a time. The cable never lets the muscle rest. This is main-lift work. Put it first, when your technique is still honest.
Progressing and Regressing It
To progress the single-arm cable row: add a plate, or let the shoulder blade travel further. To regress it: reduce the load until the torso stops rotating.
Who It's For
Anyone with a side-to-side back difference, and anyone who wants more range than a bar allows.
Equipment and Substitutions
As written here it uses a cable machine. Substitute a band at the same anchor height, or take a free-weight version from the list below and accept losing the tension at the end range.
Related Exercises
- Seated Cable Row · Mid-Back, Lats, Biceps
- Meadows Row · Lats, Upper Back
- Straight-Arm Lat Pushdown · Lats
- Neutral-Grip Pulldown · Lats, Back, Biceps
- Straight-Arm Pulldown · Lats
- Lat Pulldown · Lats, Back, Biceps
- Dumbbell Pullover · Lats, Chest, Serratus
- Wide-Grip Pull-Up · Lats, Upper Back
Common Questions
What muscles does the single-arm cable row work?
The single-arm cable row primarily trains the lats, mid-back.
How many sets and reps should I do?
Three sets of 10-15 per side.
What are the most common single-arm cable row mistakes?
Most often: rotating the torso to add range; stopping short and never stretching the lat.
Do I need a cable machine to do this?
This version uses a cable machine, and it trains the lats, mid-back. A band gets you most of the way here. The resistance curve differs, but the line of pull, which is the point, is the same.
Is this safe if I have an existing injury?
The single-arm cable row puts the shoulder and elbow under load through a range many people have lost, so a cranky shoulder usually objects here before anything else does. Pain that pinches at a specific point is worth assessing; ordinary training discomfort is not. Not medical advice.