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Lats · Intermediate

Cable One Arm Twisting Seated Row

Horizontal pulling drill that develops back strength and scapular control using a cable station, with emphasis on the latissimus muscles, upper back and biceps.

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Exercise overview

Training details

LatsUpper BackBiceps

Equipment

Cable

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit on a bench with your feet flat on the floor and the cable elevated to shoulder height.
  2. 02Attach the handle to the cable and grasp it with one hand.
  3. 03While keeping your back straight, pull the cable towards your body, twisting slightly at the torso.
  4. 04Squeeze your back muscles at the end of the movement and slowly return to the starting position.
  5. 05Repeat for the prescribed repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Standing Twist Row (V bar)Related variationDumbbell Row with TwistRelated variationKettlebell Bent Over Row with Rotation

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Single-Arm Twisting Seated RowComparable substituteSeated Cable RowComparable substituteSingle Arm Dumbbell RowComparable substituteBand Alternate Low Row with Twist

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