Standing Single-Arm Cable Row

Technique

How to perform Standing Single-Arm Cable Row

1. Attach a single-handle grip to a cable pulley set at about hip height and stand facing the machine in a staggered stance, left foot forward for rowing with the right arm (reverse for the opposite side).
2. Grasp the handle with your right hand, palm facing in, and step back until the cable is taut.
3. Brace your core, keep your chest lifted, and allow your arm to extend fully while your shoulders stay square - this is your starting position.
4. Exhale as you drive your right elbow straight back toward your hip, squeezing your shoulder blade toward your spine and keeping your torso tall without twisting.
5. Pause briefly once the handle reaches your rib cage, maintaining tension in your back muscles.
6. Inhale as you slowly extend your arm forward, returning the handle to the starting position under control without letting the weight stack touch.
7. Repeat for the prescribed repetitions, then switch your stance and arm to perform the movement on the opposite side.

Programming relevance

Muscles involved

Primary targets: Rhomboid Major, Latissimus Dorsi.