How To: Cable Single Arm Row
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Set the cable to the lowest setting and attach a single handle.
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Grip the handle in one hand and step back so the weight is engaged from the start.
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Stagger your stance — pull back the leg on the same side as the working arm and open it slightly for balance.
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You will naturally hinge forward slightly, keeping a neutral spine and soft knees.
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Initiate the movement by driving your elbow back and up, keeping the arm close to your body.
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At the top of the rep, squeeze your lat and upper back muscles.
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Lower the handle slowly, allowing your shoulder to stretch forward toward the machine.
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Repeat for reps, then switch sides after a short break.
Common FAQs: Cable Single Arm Row
Primarily the lats, rear deltoids, rhomboids, mid traps, and biceps. Also engages the core to resist rotation.
It provides better stability, helps you hinge naturally, and may let you use more load safely.
A small amount of controlled torso rotation is normal — just avoid excessive twisting or jerking.
Focus on leading with your elbow, not your hand, and finish each rep with a full squeeze and stretch.
Common Mistakes to Avoid
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Letting the weight hit the stack – this reduces tension and momentum takes over.
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Standing too upright – you should hinge slightly to align with the cable path.
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Pulling with the hand – always initiate from the elbow to target the back.
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Flaring the elbow too wide – keep it close to your side for max lat activation.
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Rushing the negative – control the eccentric phase for best results.
Long Description
The Cable Single Arm Row is a versatile and effective strength exercise that targets the upper back and pulling muscles, especially the lats, rear deltoid, rhomboids, and mid traps. Unlike barbell or dumbbell rows, the cable setup provides constant tension through the full range of motion, making it excellent for both hypertrophy and control.
By working one side at a time, this exercise helps address imbalances, improve muscle coordination, and allows the core to assist in anti-rotation. The slight hip hinge and staggered stance give it a more athletic feel and allow you to engage more weight than a typical upright position. Allowing a small amount of torso rotation during the row adds to the movement’s realism and carryover to sports and general function.
This is also a highly joint-friendly option for people who want a horizontal pull without loading the lower back excessively. It fits well into upper body, pull, or full-body training days — especially if you’re aiming to build a stronger back, improve posture, or enhance shoulder joint stability.
