Back · Row
Seated Single-Arm Cable Row
The Seated Single-Arm Cable Row mainly trains your lats and upper back. Also working: biceps, rear delts and obliques.
One cable
Stable
How to do it
- Sit on the floor, feet against the base of the machine, free hand on your knee
- Arm extended, let your shoulder reach far forward
- Pull your elbow back tight to your body, chest rotates slightly with it
- Return slowly into the stretch
Coach’s tip
With one arm you get more range of motion than with both hands: reach long in front, rotate open slightly at the end of the pull. The rotation comes from your upper back: the lower back stays still.
Setup
Pulley
Pulley at the bottom
Grip
One single handle
Load
One cable
You need
Single handles
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 Seated Single-Arm Cable Row work?
Mainly the lats and upper back. The biceps, rear delts and obliques help.
How do I set up the cable machine for the Seated Single-Arm Cable Row?
Pulley: Pulley at the bottom. Grip: One single handle.
What can I do instead of the Seated Single-Arm Cable Row?
For the same movement: Seated Cable Row, One-Cable Seated Row and Chest-Supported Cable Row. In DCFT you swap with one tap.
DCFT
The Seated Single-Arm Cable 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.