# Single Arm Cable Row

A unilateral cable row targeting the lats, upper back, and biceps. Useful for building pulling strength and evening out side-to-side differences.

- Beginner · Compound
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/single-arm-cable-row-left/video/male.mp4
- HTML: https://seto.fit/exercises/cable-one-arm-row/

## Muscles worked

- Lats: 9/10
- Biceps: 6/10
- Rear delts: 5/10
- Abs: 3/10
- Obliques: 3/10

## How to do the Single Arm Cable Row

1. Stand facing the cable machine with a handle attached to a pulley at about chest height.
2. Step back until the cable is tight, bending your knees and keeping your back straight.
3. Pull the handle towards your side, focusing on squeezing your shoulder blade.
4. Slowly return to the starting position, feeling a stretch in your shoulder.

### Full technique — 8 steps

1. Attach a single handle to a pulley at about chest height and stand or sit facing the cable.
2. Take the handle in one hand and step back until the cable is taut.
3. Set your stance with your knees bent, keep your torso upright, and let the working arm reach forward.
4. Tighten your stomach and keep your shoulders level without twisting toward the cable.
5. Row the handle toward your lower ribs or side by driving your elbow back.
6. Finish with the elbow slightly behind your torso without shrugging the shoulder upward.
7. Extend the arm again until the shoulder reaches forward and the elbow straightens.
8. Complete all reps on one side, then switch arms.

## Common mistakes

- Twisting the torso to finish reps
- Shrugging the shoulder at the top
- Stopping short of full reach
- Yanking the handle with momentum
- Letting the wrist curl excessively

## Form cues

- Drive elbow back
- Keep shoulders level
- Row toward lower ribs
- Reach fully forward
- Don't shrug up

## How much to do

- **Strength** (good fit): 4–5 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Single Arm Dumbbell Row](https://seto.fit/exercises/dumbbell-single-arm-row/), [Dumbbell Lawnmower Row](https://seto.fit/exercises/dumbbell-lawnmower-row/)
- **Barbell**: [Meadows Row](https://seto.fit/exercises/meadows-row/), [Barbell Bent Over Row](https://seto.fit/exercises/barbell-bent-over-row/)
- **Machine**: [Sled Rope Pull](https://seto.fit/exercises/sled-rope-pull/)
- **No equipment**: [Front Lever Raise](https://seto.fit/exercises/front-lever-row/)

## Quick answers

### What muscles does the Single Arm Cable Row work?

Primary: Lats 9/10. Also works: Biceps 6/10, Rear delts 5/10, Abs 3/10, Obliques 3/10.

### Which joints does the Single Arm Cable Row load?

Lower back: low, Shoulder: low, Elbow: low.

### When should I do the Single Arm Cable Row in a workout?

Accessory. Goes after the main lifts. ≈ 9 min with rest.

### How many sets and reps of the Single Arm Cable Row?

Strength: 4–5 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Single Arm Cable Row?

Dumbbells: Single Arm Dumbbell Row, Dumbbell Lawnmower Row. Barbell: Meadows Row, Barbell Bent Over Row. Machine: Sled Rope Pull. No equipment: Front Lever Raise.

How we rate exercises: https://seto.fit/guides/methodology/

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