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Lats · Intermediate

Cable Split Stance Single Arm 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. 01Face the cable in a stable split stance and hold one handle with the arm extended.
  2. 02Hinge slightly, square the shoulders and pelvis, and brace against the unilateral pull.
  3. 03Row the handle toward the same-side waist by driving the elbow back close to the ribs.
  4. 04Pause without shrugging, leaning backward, or rotating the torso open.
  5. 05Reach forward under control, complete the side, and switch the stance and hand.

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Alternatives

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