Back · Row
One-Cable Seated Row
The One-Cable Seated Row mainly trains your lats and upper back. Also working: biceps, rear delts and forearms.
One cable
Stable
How to do it
- Sit on the floor, feet against the base of the machine, knees slightly bent
- Back straight, reach long in front
- Pull the handle to your navel, elbows close to your ribs
- Extend under control, your upper body stays almost still
Coach’s tip
With your feet against the frame, the cable can’t pull you forward, so you can row heavy. Use the V-handle for a close pull to your stomach, the short bar with an overhand grip for more upper back. A cushion under your seat makes it more comfortable.
Setup
Pulley
Pulley at the bottom
Grip
V-handle, neutral-grip bar or short bar
Load
One cable
You need
one of: V-handle, Neutral-grip bar, Short straight bar
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 One-Cable Seated Row work?
Mainly the lats and upper back. The biceps, rear delts and forearms help.
How do I set up the cable machine for the One-Cable Seated Row?
Pulley: Pulley at the bottom. Grip: V-handle, neutral-grip bar or short bar.
What can I do instead of the One-Cable Seated Row?
For the same movement: Seated Cable Row, Seated Single-Arm Cable Row and Chest-Supported Cable Row. In DCFT you swap with one tap.
DCFT
The One-Cable Seated 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.