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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Single-Arm Seated Cable Row
BackBeginner

Single-Arm Seated Cable Row

A one-arm seated cable row with a D-handle, allowing a slight torso rotation for a longer range. Trains each side of the back independently.

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Primary muscles

  • Lats (Latissimus Dorsi)
  • Rhomboids

Secondary muscles

  • Traps (Trapezius)
  • Teres Major
  • Rear Delts
  • Biceps
  • Obliques
Sets
3
Reps
10–12 per side
Rest
45–75s

How to perform

Single-Arm Seated Cable Row movement

Main muscles working (thicker lines)

Starting position

Sit at a low cable with feet braced and knees soft, holding a D-handle in one hand with the arm extended.

  1. 1

    Brace the core and sit tall.

  2. 2

    Row the handle to the side of the waist, driving the elbow back.

  3. 3

    Squeeze the back at the end of the pull.

  4. 4

    Return slowly, letting the shoulder reach forward, then switch sides after the set.

Breathing: Exhale on the pull, inhale on the return.

Coaching tips

  • Elbow to back pocket

  • Sit tall

  • Reach long, pull long

Common mistakes

  • Twisting excessively

  • Leaning back to move the load

  • Pulling with the biceps

Safety notes

  • Keep rotation small and controlled.

Details

Body parts
Back · Arms · Upper Body
Equipment
Cable
Movement
Horizontal Pull
Exercise type
Compound
Training goals
Muscle Growth · Strength

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Single-Arm Dumbbell RowBeginner→

Variations

  • Seated Cable RowBeginner→

Similar Exercises

  • Shotgun RowBeginner→
  • Single-Arm Lat PulldownIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.