Primary
Functional
Secondary
Back, Biceps, Core
Equipment
Cable
Difficulty
Intermediate
Type
Pull
See how Single-Leg 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.
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.
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Set cable to mid-height and stand on one leg.
Hold the handle in the opposite hand from standing leg.
Maintain balance while performing a cable row.
Pull handle to ribcage, squeezing back.
Return with control and repeat.
Cross-body connection improves core engagement.
Keep standing knee slightly bent.
Maintain hip stability throughout.
Row with your back, not just arm.
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.
Hip dropping or rotating.
Losing hip position during the Single-Leg Cable Row changes the loading pattern and can reduce the intended work for your Back (lats). Keep your hips aligned with the setup cues and move only through the range you can control.
Losing balance during the row.
On an upper-body pulling movement like the Single-Leg Cable Row, this mistake can shift work away from your Back (lats). Keep your torso stable and guide the load through the intended pulling path.
Pulling only with arm.
On an upper-body pulling movement like the Single-Leg Cable Row, this mistake can shift work away from your Back (lats). Keep your torso stable and guide the load through the intended pulling path.
Standing leg locking out.
Forcing the end position of the Single-Leg Cable Row beyond the intended range shifts tension away from your Back (lats). Finish the rep in a controlled position without adding extra joint motion.
Intermediate athletes wanting integrated training.
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: 3-4 sets of 10-12 reps per side. Rest 45-60 seconds.
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-Leg Cable Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Single-Leg Cable Row as intermediate. 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-Leg 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-Leg 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-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.