Single-Arm Cable Row
Constant-tension rowing one side at a time — the cable never lets the muscle rest.
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.