Primary
Back
Secondary
Biceps, Core
Equipment
Cable
Difficulty
Beginner
Type
Pull
Preview a first week that includes Single-Arm Cable Row
MySetPlan shows you when to use Single-Arm Cable Row, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
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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We slot it into the right day with sets, reps, and progression you can follow.
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.
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.
MySetPlan places Single-Arm Cable Row inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan 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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Single-Arm Cable Row
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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.
Yes, the Single-Arm Cable Row is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking to build strength and muscle definition. Start with lighter weights to master proper form before progressing.
For the Single-Arm Cable Row, the recommended approach depends on your goals. 3 sets of 10-12 reps per side. Rest 45s. For strength, use 8-10 reps per side. For muscle growth, perform 10-12 reps per side. For endurance, complete 12-15 reps per side.
The Single-Arm Cable Row typically requires a cable, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.