How to Do the Single-Arm Cable Row
The single-arm cable row trains one side of your back at a time with a handle on a low pulley. It lets you move through a longer range, rotate slightly, and spot differences between your left and right sides.
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Muscles worked
Primary
- Lats
Secondary
- Biceps
How to do the Single-Arm Cable Row
- 1
Attach a single handle to a low pulley and sit facing the stack with your feet braced.
- 2
Grab the handle with one hand and let your arm extend fully.
- 3
Sit tall with your chest up and your core braced.
- 4
Pull the handle toward your side, leading with your elbow.
- 5
Squeeze your shoulder blade back and in.
- 6
Return slowly until your arm is straight again.
- 7
Finish all reps, then switch sides.
Form cues to remember
- Lead with the elbow
- Chest stays tall, no slouching
- Squeeze at the end of the pull
- Let the shoulder blade stretch forward
Common mistakes
Rotating the torso
Keep your shoulders square, only a slight turn at the end is fine.
Yanking with momentum
Pause at the squeeze and slow the return.
Shrugging up
Keep your shoulder down as you pull.
Skipping the stretch
Let your arm extend fully each rep.
Sets and reps
| Muscle growth | 3 sets of 8–15 reps per arm, 60–90 sec rest |
|---|---|
| Strength | 3–4 sets of 6–10 reps per arm, 2 min rest |
Keep your spine tall instead of rounding to reach for the handle. Stop if you feel strain in your lower back.
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Single-Arm Cable Row FAQ
Why do a single-arm cable row?
Training one side at a time can even out strength gaps and allows a longer range and slight rotation. It also challenges your core to resist twisting.
Where should the handle finish on the single-arm cable row?
Toward your lower ribs or hip. Higher pulls shift emphasis to the upper back.
Single-arm cable row vs seated cable row?
The seated row with two hands is quicker to load heavier, while the single-arm version improves balance. Use whichever fits your goals.
