Primary
Back
Secondary
Biceps, Core
Equipment
Cable
Difficulty
Beginner
Type
Pull
See how Single-Arm Cable Row could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Single-arm cable rows let you focus on one side of your back at a time with the constant tension of cables. Stand or kneel at a low pulley, grip with one hand, and row to your hip. The unilateral loading exposes strength imbalances while the cable keeps tension throughout.
When to use it
Use for unilateral development.
Who it's for
All fitness levels looking to build strength and muscle definition.
Brace your core and fight the rotation—the cable wants to twist you. A slight torso turn at the top is fine, but your hips stay square. Focus on feeling your lat stretch and squeeze on each side.
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Stand facing cable machine.
Set handle at mid-height.
Grab handle with one hand.
Row toward your hip.
Squeeze your lat for optimal results.
Return with control.
Great for unilateral work.
Can rotate slightly.
Focus on lat contraction.
Core stays engaged for optimal results.
Use single-arm cable rows when you want focused unilateral back work or when your bilateral rowing reveals side-to-side differences. Works well as accessory work after heavier bilateral rows.
Rotating too much for optimal results.
On an upper-body pulling movement like the Single-Arm Cable Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Single-Arm Cable Row makes the movement harder to control and can shift work away from your Latissimus dorsi. Use a load you can move smoothly through the intended range.
Not squeezing lat for optimal results.
On an upper-body pulling movement like the Single-Arm Cable Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
All fitness levels looking to build strength and muscle definition.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps per side. Rest 45s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Single-Arm Cable Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Single-Arm Cable Row
The Single-Arm Cable Row primarily targets the Latissimus dorsi, making it an effective exercise for back development. Secondary muscles worked during the Single-Arm Cable Row include Biceps, Rhomboids, providing additional training stimulus. Stabilizer muscles engaged include Core, Obliques.
Our library labels Single-Arm Cable Row as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Single-Arm Cable Row. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Single-Arm Cable Row is a cable. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Single-Arm Cable Row include: Dumbbell Row, Seated Cable Row. These exercises target similar muscle groups as the Single-Arm Cable Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.