Single-Leg Cable Row
Primary
Functional
Secondary
Back, Biceps, Core
Equipment
Cable
Difficulty
Intermediate
Type
Pull
Single-Leg Cable Row
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The single-leg cable row combines pulling strength with single-leg balance, creating an integrated movement that reflects how we actually use our bodies in sports and life. The contralateral (opposite arm and leg) pattern maximizes core engagement.
When to use it
Use for functional pulling and balance training.
Who it's for
Intermediate athletes wanting integrated training.
Use the opposite hand from your standing leg—this cross-body pattern creates the most core engagement. Maintain hip stability throughout the row; your pelvis shouldn't rotate. Row to your ribcage, not your shoulder, and squeeze your back at full contraction.
Muscles worked: Single-Leg Cable Row
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Single-Leg Cable Row form guide
- 1
Set cable to mid-height and stand on one leg.
- 2
Hold the handle in the opposite hand from standing leg.
- 3
Maintain balance while performing a cable row.
- 4
Pull handle to ribcage, squeezing back.
- 5
Return with control and repeat.
What are the best tips for the Single-Leg Cable Row?
Cross-body connection improves core engagement.
Keep standing knee slightly bent.
Maintain hip stability throughout.
Row with your back, not just arm.
When to Use the Single-Leg Cable Row
Use for functional pulling and balance integration. Excellent for athletes in rotational sports or anyone wanting more integrated training. Program 3-4 sets of 10-12 reps per side with 45-60 seconds rest.
What are common Single-Leg Cable Row mistakes to avoid?
Hip dropping or rotating.
Losing hip position during the Single-Leg Cable Row shifts the loading pattern away from your Back (lats) and can compress your lower back. Stay planted and let your Back (lats) do the work.
Losing balance during the row.
On pulling movements like the Single-Leg Cable Row, this mistake typically means your arms are doing work that should come from your Back (lats). Initiate every rep by engaging your Back (lats) first, then let your arms follow.
Pulling only with arm.
On pulling movements like the Single-Leg Cable Row, this mistake typically means your arms are doing work that should come from your Back (lats). Initiate every rep by engaging your Back (lats) first, then let your arms follow.
Standing leg locking out.
Hyperextending at the top of the Single-Leg Cable Row transfers load from your Back (lats) onto your joints. Stop just short of full lockout to keep constant tension on the muscle.
Is the Single-Leg Cable Row right for you?
Intermediate athletes wanting integrated training.
How to Program the Single-Leg 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: 3-4 sets of 10-12 reps per side. Rest 45-60 seconds.
What are good alternatives to the Single-Leg Cable Row?
Single-Leg Dumbbell Row
Half-Kneeling Cable Row
Seated Cable Row
Other Variations
- Same-Side Single-Leg Row
- Single-Leg Row with Rotation
- Single-Leg Low Cable Row
- Single-Leg Band Row
Frequently Asked Questions About the Single-Leg Cable Row
The Single-Leg Cable Row primarily targets the Back (lats), Biceps, making it an effective exercise for functional development. Secondary muscles worked during the Single-Leg Cable Row include Core, Glutes, providing additional training stimulus. Stabilizer muscles engaged include Hip Stabilizers, Ankle Complex.
The Single-Leg Cable Row is rated as intermediate difficulty, meaning it requires some training experience. Intermediate athletes wanting integrated training. Focus on proper technique and consider starting with easier variations.
For the Single-Leg Cable Row, the recommended approach depends on your goals. 3-4 sets of 10-12 reps per side. Rest 45-60 seconds. For strength, use 6-8 reps per side. For muscle growth, perform 10-12 reps per side. For endurance, complete 15-20 reps per side.
The Single-Leg 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-Leg Cable Row include: Single-Leg Dumbbell Row, Half-Kneeling Cable Row, Seated Cable Row. These exercises target similar muscle groups as the Single-Leg Cable Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Start with lighter weight.
- Master two-leg row first.
- Focus on stability.