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Lats · Beginner

Single-Arm Cable Row

Single-Arm Cable Row for rowing focused on back.

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Single-Arm Cable Row demonstration

Exercise overview

Training details

LatsUpper BackBicepsForearmsCore

Equipment

Cable

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Attach a single handle at lower-chest height and sit facing the cable with your feet braced.
  2. 02Hold the handle in your right hand, extend your arm, and sit tall with your shoulders square.
  3. 03Pull your right elbow toward your hip without rotating or leaning your torso backward.
  4. 04Pause as your shoulder blade moves toward your spine while your wrist remains neutral.
  5. 05Extend your arm slowly, complete the set, and switch sides.

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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 Shotgun RowRelated variationHalf-Kneeling Cable RowRelated variationCable Standing 3 Point Row

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Alternatives

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

Comparable substituteSingle Arm Dumbbell RowComparable substituteSeated Cable RowComparable substituteBarbell RowComparable substituteInverted RowComparable substituteDumbbell Renegade Row

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