Single-Arm Cable Row

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 90 seconds of rest.

Execution and technique cues

• Set the cable pulley to chest height, hold the handle in one hand, and step back to create tension.
• Adopt a stable, split stance, keep your arm extended, and pull your shoulder blade back to engage the back muscles.
• Row the handle toward your lower ribs by pulling with your elbow and squeezing the back.
• Extend your arm forward under control, allowing the shoulder blade to open up without twisting your torso.

Common mistakes

• Initiating the pull with the arm rather than retracting the shoulder blade first.
• Allowing the upper body to twist excessively to pull the weight, which reduces isolation of the back.
• Shrugging the shoulder upward during the row, which shifts the work to the upper traps.

Frequently asked questions

Is it better to use a square stance or a split stance for the single-arm cable row?

A split stance with the opposite foot forward provides greater stability and helps resist torso rotation.

How far back should I pull my elbow during the row?

Pull your elbow back until it is aligned with your torso, as pulling it further can cause the shoulder to glide forward.

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