Back · Row
Split-Stance Single-Arm Row
The Split-Stance Single-Arm Row mainly trains your lats and upper back. Also working: biceps, rear delts and obliques.
One cable
Standing, light pull
How to do it
- Split stance, upper body slightly forward, free hand on the front knee
- Arm long toward the pulley
- Pull toward the hip, turning the hand inward
- Return slowly, hips stay still
Coach’s tip
The pull comes from low and diagonally in front: your core has to resist twisting. Good when no bench is free.
Setup
Pulley
Lowest pulley
Grip
One single handle
Load
One cable
You need
Single handles
Stability
Standing with a moderate load. Brace your core.
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 Split-Stance Single-Arm 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 Split-Stance Single-Arm Row?
Pulley: Lowest pulley. Grip: One single handle.
What can I do instead of the Split-Stance 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 Split-Stance 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.