MusclistSingle Arm Cable Row
Single Arm Cable Row mainly works the upper back, with help from the lats and biceps. A cable exercise for back.
- Body part
- Back
- Equipment
- Cable
- Main muscle
- Upper back
How to do it
A seated or standing row using one cable handle, pulling toward the side of your waist. The unilateral setup allows a longer range of motion and a slight rotation that many lifters like for building the mid back evenly.
- Sit or stand tall with your chest up and core braced.
- Lead with the elbow and pull the handle toward your lower ribs.
- Squeeze the shoulder blade back before letting the arm return.
- Reach forward under control without rounding your spine.
Muscles worked
Also called
- One Arm Cable Row
- Single Arm Seated Row
How to track it
Musclist logs Single Arm Cable Row as weight × reps. The weight starts from your last set, and the ± buttons step 2.5 kg (5 lb) at a time — the way this equipment usually goes up — though you can type any weight.