Single-Arm Seated Cable Row

Body region

• Back
• Arms

Muscles

Main

• Trapezius
• Latissimus Dorsi
• Rhomboids

Helps

• Deltoid
• Teres Major
• Biceps
• Brachialis
• Brachioradialis

Holds

• Erector Spinae
• External Oblique
• Internal Oblique
• Flexor Digitorum Superficialis

Equipment

• Seated Row Machine or Cable Station

Technique

1. Attach a single handle to the low pulley and sit with feet on the platform, knees soft.
2. Hold the handle in one hand with the arm extended and the torso upright.
3. Row the handle to the side of your waist, elbow close to the body.
4. Let it return slowly to a full stretch, then switch arms after the set.

Cues

• Keep the shoulders square to the machine.
• Allow the shoulder blade to move forward at the end of each rep.

Common mistakes

• Twisting the torso to finish the pull.
• Leaning far back and forth with every rep.

Variations

• Alternating Seated Cable Row

Alternatives

• One-Arm Dumbbell Row
• Seated Cable Row