Single-Arm Cable Row
Constant-tension rowing one side at a time — the cable never lets the muscle rest.
Lats, Mid-BackCable MachineBeginner
Setup
- Seated or split stance at a low pulley, one handle.
- Arm long, feeling the stretch and a slight forward reach.
How To Do It
- Row the handle to your hip, elbow tracking back and low.
- Rotate slightly, squeezing the lat.
- Return to a full stretch and reach — controlled.
Breathing
Exhale rowing, inhale reaching out.
Common Mistakes
- Twisting the whole torso to yank it — small controlled rotation only.
- Cutting the stretch short — reach on every rep.
Coach Sam's cue: Row to the pocket, reach to the horizon.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.