Single-Arm Cable Rows

GymDaze demonstration

Watch Single-Arm Cable Rows

Technique

How to perform Single-Arm Cable Rows

1. Attach a single D-handle to the seated cable-row station and sit with both feet braced on its footplates.
2. Take the handle in one hand and move back until the cable is taut with the working arm extended and the knees slightly bent.
3. Keep your torso braced at a comfortable upright or slightly backward inclination rather than rocking through each repetition.
4. Pull the handle toward the lower torso with the elbow close to your side, allowing the initially palms-down grip to turn toward neutral.
5. Let the shoulder blade move back with the row without twisting your torso or shrugging.
6. Extend the arm and let the shoulder blade reach forward under control, then repeat on the other side.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major, Trapezius.