Single-Arm Cable Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Arm Cable Row is a compound pulling exercise performed using a cable machine with a D-handle attached to the low pulley. It primarily targets the lats while also engaging the biceps as secondary muscles. The exercise is executed by sitting tall with feet firmly secured, grasping the handle with one hand, and pulling it toward the side of the torso while keeping the torso upright. Emphasis is placed on controlled movement, elbow drive, and shoulder blade retraction to maximize lat activation and maintain proper form.
How to Perform
Connect a D-handle to the low pulley of a cable machine.
Sit upright with your back straight and press your heels firmly against the platform or weight plates for stability.
Hold the handle in one hand with a neutral grip, keeping the other hand resting on your hip to maintain balance.
Pull the handle toward your side by driving your elbow back, ensuring your torso stays upright and does not lean forward.
Pause briefly at the peak of the movement, squeezing your lats and engaging the muscles around your shoulder blade.
Slowly extend your arm back to the starting position, maintaining control throughout the motion.
Focus on smooth, controlled repetitions and avoid using momentum to maximize lat activation.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain an upright posture with a straight back and avoid leaning forward.
Complete each pull by drawing your shoulder blades toward each other.
Keep your torso facing forward and resist any twisting or shifting caused by the weight.
Focus on controlled movement to ensure even engagement of the targeted muscles.
How Not to Perform
Do not lean your torso forward or backward during the pull.
Avoid using momentum or jerking the handle to move the weight.
Do not allow your shoulders to shrug upward; keep them down and relaxed.
Avoid twisting your torso or rotating your spine while pulling.
Do not let your elbow flare excessively away from your body.
Avoid incomplete range of motion; fully retract shoulder blades at the end of each rep.
Do not grip the handle too tightly, which can shift focus away from the lats.
Avoid holding your breath; maintain steady breathing throughout the exercise.
Do not let the weight stack slam back down; control the return phase.
Avoid overloading with too much weight, which can compromise form and target muscle engagement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
