Exercise guide · Back
Single-Arm Cable Row
Single-arm cable row lets you work one side of your back at a time with a low pulley and D-handle. It helps balance strength and feel each lat contract without the other arm compensating.
- Targets: Lats
- Equipment: Cable
- Type: Compound
Step by step
How to do the Single-Arm Cable Row
- Attach a single D-handle to the low cable. Select a moderate weight and stand or kneel in a staggered stance facing the stack.
- Grip the handle with one hand, arm extended. Brace your core and keep shoulders level—opposite hand on hip or thigh for balance.
- Row the handle toward your outer ribs or hip by driving the elbow back along your side.
- Pause at the bottom with a shoulder-blade squeeze, then return slowly to full extension.
- Complete all reps on one side before switching. Keep your torso steady with minimal twist.
Form cues
- Elbow drives straight back
- Torso stays square to the cable
- Shoulder down throughout
- Full stretch at the start of each rep
Common mistakes
- Rotating your torso to cheat the weight up
- Shrugging the working shoulder
- Cutting range short at the bottom
- Standing too far from the cable, losing tension
Muscles worked
Primary
Lats
Secondary
Mid back, Biceps and Forearms
Safety: Use a weight you can control without twisting. Switch sides evenly and stop if one shoulder feels pinching.
Alternatives
