Alternating Cable Seated Single-Arm Row
Build a stronger back! Master the Alternating Cable Seated Single-Arm Row. Improve strength and definition with controlled, alternating pulls.
The Alternating Cable Seated Single-Arm Row is a compound exercise that mainly works the back, with help from the biceps and traps. You'll need: exercise bench or single handle attachment or cable machine.
Required Equipment
Alternating Cable Seated Single-Arm Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Biceps (biceps brachii); Mid Traps (trapezius, middle fibers)
Alternating Cable Seated Single-Arm Row Variations and Alternatives
How to do the Alternating Cable Seated Single-Arm Row
Set up a cable machine with a handle attachment at a low position.
Sit down on the bench and plant your feet firmly on the floor with a slight bend in your knees.
Grasp the handle with one hand, palm facing in, and sit back with your arm fully extended to create tension on the cable.
Keep your back straight, core engaged, and shoulders square throughout the exercise.
Pull the handle towards your abdomen while keeping your elbow close to your body and retracting your shoulder blade.
Squeeze your back muscles at the end of the movement.
Slowly return the handle to the starting position, maintaining control and extending your arm fully.
Repeat the movement for the desired number of repetitions.
After completing the set with one arm, switch to the other arm and perform the same number of repetitions.
Alternate arms with each set or perform all sets on one side before switching to the other, as preferred.
Ensure that you maintain proper form throughout the exercise to prevent injury and maximize effectiveness. Adjust the weight according to your fitness level, ensuring that it is challenging yet allows you to complete your sets with correct form.
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Alternating Cable Seated Single-Arm Row FAQs
What muscles does the Alternating Cable Seated Single-Arm Row work?
The Alternating Cable Seated Single-Arm Row mainly works the back, with help from the biceps and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Alternating Cable Seated Single-Arm Row?
Exercise bench or single handle attachment or cable machine.
Is the Alternating Cable Seated Single-Arm Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Cable Seated Single-Arm Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Alternating Cable Seated Single-Arm Row variations and alternatives?
Similar exercises include the Battle-Rope Seated, Cable Incline Single-Arm Lat Pulldown, Cable Seated Lat Focused Row and Cable Single-Arm High Row.
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