Single-Arm Cable Row
Primary
Back
Secondary
Biceps, Core
Equipment
Cable
Difficulty
Beginner
Type
Pull
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The Single-Arm Cable Row is a compound pulling movement that primarily targets your back. Use for unilateral development.
Everything You Need to Know About the Single-Arm Cable Row
The Single-Arm Cable Row is a good for beginners exercise that targets your Latissimus dorsi. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for unilateral development. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Single-Arm Cable Row work?
Primary
Secondary
Stabilizers
Step-by-step: Single-Arm Cable Row
- 1
Stand facing cable machine.
- 2
Set handle at mid-height.
- 3
Grab handle with one hand.
- 4
Row toward your hip.
- 5
Squeeze your lat for optimal results.
- 6
Return with control.
What are the best tips for the Single-Arm Cable Row?
Great for unilateral work.
Can rotate slightly.
Focus on lat contraction.
Core stays engaged for optimal results.
Mistakes to watch for on the Single-Arm Cable Row
Rotating too much for optimal results.
On pulling movements like the Single-Arm Cable Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Single-Arm Cable Row takes work away from your Latissimus dorsi and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not squeezing lat for optimal results.
On pulling movements like the Single-Arm Cable Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Who should do the Single-Arm Cable Row?
All fitness levels looking to build strength and muscle definition.
How to Program the Single-Arm Cable Row
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps per side. Rest 45s.
What are good alternatives to the Single-Arm Cable Row?
Other Variations
- Standing Cable Row
- Half-Kneeling Cable Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Single-Arm Cable Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep core engaged.
- Control rotation.