Demo & instructions
Single-Arm Cable Row
Also known as: One-Arm Cable Row, Standing Single-Arm Cable Row, Unilateral Cable Row
Instructions
A row performed one arm at a time with a cable handle. It lets each side of the back work on its own, and your trunk has to resist being twisted toward the machine.
- Movement
- Horizontal pull
- Type
- Compound
- Level
- Beginner
- Typical range
- 8–20 reps
Setup
- 1Set a pulley at about lower-chest height and attach a single handle.
- 2Hold the handle in one hand and step back until the cable is taut with your arm straight.
- 3Stand in a staggered or square stance with knees softly bent and your free hand on your hip.
Execution
- 1Let your shoulder blade reach forward slightly without turning your torso.
- 2Pull the handle toward the side of your lower ribs, driving your elbow straight back.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
