Cable Seated Single-Arm Row
Build a stronger back! This seated row isolates each side, promoting muscle balance and a powerful pull.
The Cable Seated Single-Arm Row is a compound exercise that mainly works the back, with help from the traps and lower back. You'll need: exercise bench or single handle attachment or cable machine.
Required Equipment
Cable Seated Single-Arm Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Spinal Erectors (erector spinae)
Cable Seated Single-Arm Row Variations and Alternatives
How to do the Cable Seated Single-Arm Row
Position a bench about two feet away from a low pulley cable machine.
Attach a single handle to the cable.
Sit on the bench with your feet flat on the floor. Place your feet shoulder-width apart for stability.
Lean forward slightly at your hips, keeping your back straight and core engaged.
Grasp the handle with one hand with an overhand or neutral grip (palm facing in).
Begin with your arm extended, letting the shoulder blade move forward slightly (protraction).
While maintaining good posture, retract your shoulder blade and pull the handle towards your lower abdomen.
Focus on keeping your elbow close to your body and squeeze your back muscles at the end of the movement.
Slowly extend your arm back to the starting position, allowing your shoulder blade to protract again.
Perform the desired number of repetitions, then switch arms.
Remember to breathe out as you pull the cable towards you and to breathe in as you return to the starting position. Adjust the weight to match your fitness level, ensuring you can maintain proper form throughout the exercise. Avoid jerking motions or using momentum to pull the weight.
---
Cable Seated Single-Arm Row FAQs
What muscles does the Cable Seated Single-Arm Row work?
The Cable Seated Single-Arm Row mainly works the back, with help from the traps and lower back. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Cable Seated Single-Arm Row?
Exercise bench or single handle attachment or cable machine.
Is the 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 Cable Seated Single-Arm Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Seated Single-Arm Row variations and alternatives?
Similar exercises include the Cable Incline Single-Arm Lat Pulldown, Cable Lying Upright Row, Cable Seated Lat Focused Row and Cable Single-Arm High Row.
Training calculators
Work out the numbers behind your training before your next session.