Cable Single-Arm Row

oec:cable-single-arm-row

A unilateral horizontal pulling exercise performed on a cable machine to develop the latissimus dorsi, upper back, and elbow flexors.

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Also called: Single-Arm Cable Row, One-Arm Cable Row, Unilateral Cable Row, Single-Arm Seated Cable Row

How to do it

Attach a single D-handle to a low or mid pulley on a cable station.
Sit upright facing the machine on the row bench or an upright utility bench, placing your feet securely on the footrests or floor.
Grasp the handle with one hand in a neutral grip and sit tall with your chest up and arm fully extended to establish tension on the cable.

Initiate the pull by retracting and depressing your shoulder blade.
Drive your elbow straight back toward your hip, keeping the forearm aligned with the cable.
Pull until your hand reaches your lower ribs or hip, squeezing your lat firmly at the peak contraction.
Slowly extend your arm and allow your shoulder blade to protract under control to achieve a deep stretch in the lat before starting the next repetition.

Exhale as you row the handle toward your torso, and inhale as you return the weight under control.

Excessive torso rotation to heave the weight.: Brace your core and keep your shoulders and chest facing forward throughout the movement.
Shrugging the shoulder toward the ear during the pull.: Keep your shoulder depressed down and away from your ear as you pull.

Maintain a neutral spine and avoid rounding the lower back when reaching into the stretched position.

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