Smart Workout Diary

Cable One-Arm Row

The single-arm cable row is a unilateral pulling exercise performed by drawing a cable handle toward the torso. It primarily trains the back, especially the lats and upper-back musculature, while the biceps and rear shoulder help with the pull. It can support balanced back strength, posture, and left-to-right muscular control.

Demonstration

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

Instructions

  1. Set a cable pulley around lower-chest height and attach a single handle. Choose a light load that allows controlled repetitions.
  2. Stand facing the machine with a staggered stance and hold the handle in one hand. Step back until the cable has tension, then bend the knees slightly and brace the abdomen.
  3. Start with the working arm extended toward the pulley, keeping the torso tall, shoulders level, and chest relaxed rather than excessively lifted.
  4. Exhale and pull the elbow back toward the hip, bringing the handle toward the side of the lower ribs. Keep the elbow close to the body and avoid rotating the torso.
  5. Briefly squeeze the back at the end of the pull without shrugging the shoulder upward.
  6. Inhale and slowly return the handle until the arm is extended and the shoulder blade moves forward naturally. Complete all repetitions on one side, then repeat evenly on the other.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps, Rear Delts
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Keep the torso still: do not use twisting, leaning, or momentum to move the handle.
  2. Lead with the elbow: think of drawing the elbow toward the hip instead of pulling mainly with the hand.
  3. Use a load that lets you control the return; do not let the weight stack pull the shoulder forward abruptly.
  4. Breathe steadily: exhale during the pull and inhale during the controlled return.
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