Single Arm Cable Row
Table of Contents:
Exercise Information
- Alternative Names: One arm cable row, one arm seated cable row, single arm seated cable row
- Type: Strength
- Experience Level: Intermediate
- Equipment: Cable machine, cable attachment with D handle
- Muscles Targeted: Back, shoulders, biceps
- Mechanics: Compound
- Average Number of Sets: 3-4 with 10-12 reps each
- Variations: None
- Alternative: Bent over one-arm long bar row, one-arm dumbbell row
The single arm version, unlike the basic cable row, is performed by holding one cable handle at a time so that each side of your back muscles is worked independently from the other. It also trains your core more than the two arm cable row version because your abdominal muscles have to work extra hard for maintaining balance and form while strengthening your spine.
Single Arm Cable Row Exercise Information
- Alternative Names: One arm cable row, one arm seated cable row, single arm seated cable row
- Type: Strength
- Experience Level: Intermediate
- Equipment: Cable machine, cable attachment with D handle
- Muscles Targeted: Back, shoulders, biceps
- Mechanics: Compound
- Average Number of Sets: 3-4 with 10-12 reps each
- Variations: None
- Alternative: Bent over one-arm long bar row, one-arm dumbbell row
How to do a Single Arm Cable Row
Sit down on a cable row machine with your back straight and feet firmly secured against the front crossbar or platform. Make sure that your knees are bent moderately and not locked. Grab the D-handle with one hand using a neutral grip and place your opposite hand on your hip or the thigh. Keep your torso stationary and pull the cable-handle toward your body by driving your elbow past your torso. Squeeze your back hard and hold the contraction for one second before going back to the initial position. Perform the same movement with the other hand.
One Arm Cable Row Tips
- Avoid leaning forward during the movement. Jerking or swinging your torso can cause back injury.
- Rotate your wrists while going back to the initial position so that you are holding the handle with a pronated grip.
Alternative Exercises
- Bent Over One-Arm Long Bar Row
- One-Arm Dumbbell Row