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Single-Arm Cable Row

A one-arm cable row that trains each side of the back separately through a long range of motion.

MAIN MUSCLE
Lats
ALSO WORKS
Rhomboids, Rear delts, Biceps
EQUIPMENT
Cable
LEVEL
Beginner
REPS
10-12
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Attach a single handle to a low pulley and sit facing the machine with your feet braced and knees slightly bent.

  2. Grip the handle with one hand, sit tall, and let your arm reach forward until your shoulder blade spreads.

  3. Pull the handle to the side of your waist, driving your elbow straight back close to your body.

  4. Squeeze your shoulder blade back, then return slowly to a full reach.

COMMON MISTAKES

  • Rotating the torso to finish the pull; keep your chest facing the machine and move only the arm and shoulder blade.
  • Rocking back and forth from the hips; stay upright and lower the weight if you need momentum.

TIPS

  • Start with your weaker side and match the same reps on the other.

QUESTIONS

Which muscles does Single-Arm Cable Row work?

The main muscle is Lats. It also works Rhomboids, Rear delts, Biceps.

How many reps should I do?

FORGE suggests 10-12 reps for Single-Arm Cable Row. The app adjusts sets and reps to your goal and level.

What can I do instead of Single-Arm Cable Row?

These train the same muscles: Seated Cable Row, One-Arm Dumbbell Row.