Single-Arm Seated Cable Row
Muscles worked
Instructions
- 1To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
- 2Lean over as you keep the natural alignment of your back and grab the single handle attachment with your left arm using a palms-down grip.
- 3With your arm extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lat as you hold the bar in front of you. The right arm can be kept by the waist. This is the starting position of the exercise.
- 4Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it as you rotate the wrist, so that by the time your hand is by your abdominals it is in a neutral position (palms facing the torso). Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard.
- 5Hold that contraction for a second and slowly go back to the original position while breathing in. Tip: Remember to rotate the wrist as you go back to the starting position so that the palms are facing down again.
- 6Repeat for the recommended amount of repetitions and then perform the same movement with the right hand.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Single-Arm Seated Cable Row
The single-arm seated cable row is a unilateral variation of the classic seated row, performed on a low pulley with a single handle. This setup allows a natural wrist rotation at the end of the pull, which increases the back contraction compared to a fixed bar. Working one side at a time also lets you focus entirely on that side, correct imbalances, and gain a slightly greater range of motion thanks to the possible torso rotation. It's a great movement for building mid-back thickness while also working the lats and traps in a complementary way.
check_circleBenefits
- check_circleAllows a focused, complete contraction on one side of the back
- check_circleCorrects strength imbalances between the two sides
- check_circleBuilds the mid-back, lats, and traps
- check_circleOffers increased range of motion thanks to the wrist rotation
lightbulbExecution tips
- lightbulbKeep the knees slightly bent and the back naturally aligned
- lightbulbRotate the wrist at the end of the pull for maximal contraction
- lightbulbKeep the torso stable and avoid using it to create momentum
- lightbulbSqueeze the back hard for a second at the end of the movement
- lightbulbPerform the same number of reps on both sides
warningCommon mistakes
- warningSwinging the torso to help pull the weight
- warningFully locking out the knees during the exercise
- warningForgetting to rotate the wrist during the pull
- warningReleasing the weight too fast in the stretched position
helpFrequently asked questions
Do I really need to rotate my wrist during the movement?expand_more
Yes, this rotation gives a more complete back contraction at the end of the pull compared to a fixed grip.
What's the difference from the two-handed seated row?expand_more
The single-arm version isolates each side more and allows slight torso rotation, often giving greater range and contraction.
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