Smart Workout Diary

Cable One-Arm Seated Row

The cable one-arm seated row is a unilateral pulling exercise performed from a seated position on a cable row station. It primarily trains the latissimus dorsi and upper back while the biceps and forearms assist. It supports back strength, balanced side-to-side development, and controlled shoulder-blade movement.

Demonstration

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

Instructions

  1. Set up the cable: Attach a single handle to a low cable pulley and choose a load you can control smoothly.
  2. Take the starting position: Sit facing the pulley with your feet braced on the platform, knees softly bent, torso tall, and one hand holding the handle.
  3. Set your shoulder: Keep your chest lifted and shoulder down away from your ear. Reach forward only until your shoulder remains controlled and your spine stays neutral.
  4. Pull the handle: Exhale and draw the handle toward the side of your lower ribs or hip, leading with the elbow. Pull the shoulder blade gently back without rotating your torso.
  5. Return with control: Inhale as you slowly extend the arm forward, allowing the shoulder blade to move forward under control without rounding your lower back.
  6. Complete both sides: Perform the planned repetitions on one side, then repeat evenly on the other side.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Keep the torso quiet: Do not twist, lean back, or use momentum to finish the pull.
  2. Lead with the elbow: Think of drawing your elbow toward your hip rather than curling the handle with your hand.
  3. Use a full controlled range: Let the arm extend without losing a neutral spine or letting the shoulder rise toward the ear.
Exercise library