Single-Arm Cable Row with Rotation

Body region

• Back
• Core

Muscles

Main

• Trapezius
• Latissimus Dorsi
• Rhomboids

Helps

• Deltoid
• Teres Major
• External Oblique
• Internal Oblique
• Biceps

Holds

• Erector Spinae
• Multifidus

Equipment

• Cable Station or Seated Row Machine

Technique

1. Sit at a low pulley with a single handle, feet braced and knees slightly bent.
2. Hold the handle in one hand and let the cable turn your torso toward the stack, arm straight.
3. Row the handle to your side while turning the torso back to face forward and slightly past center.
4. Pause with the elbow behind the body, then extend the arm and rotate back toward the pulley.

Cues

• Turn around a tall spine instead of leaning back.
• Lead the rotation with the shoulder blade, then pull with the arm.
• Keep the movement smooth and controlled in both directions.

Common mistakes

• Collapsing the lower back as you rotate.
• Using momentum to swing the torso.
• Using so much weight that the rotation becomes jerky.

Alternatives

• Single-Arm Seated Cable Row
• Cable Shotgun Row