# Single-Arm Seated Cable Row

URL: https://heatsy.app/ex/single-arm-seated-cable-row

Also known as: One-Arm Cable Row, Single-Arm Cable Row, Unilateral Cable Row, One-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](https://heatsy.app/ex/alternating-seated-cable-row)

## Alternatives

- [One-Arm Dumbbell Row](https://heatsy.app/ex/one-arm-dumbbell-row)
- [Seated Cable Row](https://heatsy.app/ex/seated-cable-row)