Standing Single-Arm Cable Row

Technique

How to perform Standing Single-Arm Cable Row

1. Set a cable pulley about hip height and attach one D-handle.
2. Face the pulley in a staggered stance, with the opposite foot forward from the working arm.
3. Take a neutral grip and step back until the cable is taut, keeping your torso tall and shoulders square.
4. Pull your elbow back close to your side toward your hip as the handle approaches your lower ribs.
5. Allow the working shoulder blade to move back without twisting your torso or leaning backward.
6. Extend the arm under control, allowing the shoulder blade to move forward without losing trunk position.
7. Repeat, then change your stance and working arm.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major.