Back · Row
Bench-Supported Single-Arm Row
The Bench-Supported Single-Arm Row mainly trains your lats and upper back. Also working: biceps and rear delts.
One cable
Flat bench
Stable
How to do it
- Hand and knee on the bench, back flat
- Arm long toward the pulley
- Pull the elbow close to your body toward the hip, turning the hand inward
- Let the arm get long again slowly
Coach’s tip
The bench carries your upper body: the lower back rests and all the pull goes into the back. Like a dumbbell row, just with the cable from the front.
Setup
Pulley
Lowest pulley, bench lengthwise in front
Grip
One single handle
Load
One cable
You need
Flat bench
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (row). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Bench-Supported Single-Arm Row work?
Mainly the lats and upper back. The biceps and rear delts help.
How do I set up the cable machine for the Bench-Supported Single-Arm Row?
Pulley: Lowest pulley, bench lengthwise in front. Grip: One single handle. You also need: Flat bench.
What can I do instead of the Bench-Supported Single-Arm Row?
For the same movement: Seated Cable Row, One-Cable Seated Row and Seated Single-Arm Cable Row. In DCFT you swap with one tap.
DCFT
The Bench-Supported Single-Arm Row in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.