Smart Workout Diary

Cable One-Arm Rotational Row

The cable one-arm rotational row is a standing pulling exercise in which the torso rotates in a controlled manner as one arm rows a cable handle. It primarily trains the lats and upper back while involving the obliques, shoulders, and arms. It supports pulling strength, rotational control, and coordinated core stability.

Demonstration

Cable One-Arm Rotational Row — demonstration 1
Cable One-Arm Rotational Row — demonstration 2

Instructions

  1. Set a cable pulley around chest height and attach a single handle. Choose a light load that allows a smooth, controlled rotation.
  2. Stand side-on to the pulley with feet about shoulder-width apart. Hold the handle with the arm farther from the machine, start with that arm extended, and keep a soft bend in both knees.
  3. Brace your abdomen and let your torso rotate slightly toward the cable without rounding your lower back or letting the shoulder rise.
  4. Pull the handle toward the side of your ribs by driving the elbow back while rotating your chest away from the machine in a comfortable range.
  5. Pause briefly with the shoulder blade drawn back, then slowly extend the arm and rotate back to the start under control.
  6. Complete all repetitions on one side, then switch sides. Stop if rotation causes sharp pain or cannot be controlled.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps, Obliques
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Use a modest load: the torso rotation should remain smooth rather than being pulled by the cable.
  2. Keep the pelvis relatively stable and rotate mainly through the upper torso; do not twist aggressively through the lower back.
  3. Exhale as you row and rotate, then inhale during the controlled return.
  4. Do not turn the movement into an arm curl. Lead with the elbow and keep the shoulder away from the ear.
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