Single-Leg Cable Row
Primary
Functional
Secondary
Back, Biceps, Core
Equipment
Cable
Difficulty
Intermediate
Type
Pull
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The Single-Leg Cable Row is a functional pulling movement that primarily targets your functional. Use for functional pulling and balance training.
Everything You Need to Know About the Single-Leg Cable Row
The Single-Leg Cable Row is a intermediate difficulty exercise that targets your Back (lats) and Biceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for functional pulling and balance training. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate athletes wanting integrated training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Single-Leg Cable Row
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Single-Leg Cable Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Start with lighter weight.
- Master two-leg row first.
- Focus on stability.