How to do the Single Arm Cable Row
- Stand facing the cable machine with a handle attached to a pulley at about chest height.
- Step back until the cable is tight, bending your knees and keeping your back straight.
- Pull the handle towards your side, focusing on squeezing your shoulder blade.
- Slowly return to the starting position, feeling a stretch in your shoulder.
Full technique — 8 steps
- Attach a single handle to a pulley at about chest height and stand or sit facing the cable.
- Take the handle in one hand and step back until the cable is taut.
- Set your stance with your knees bent, keep your torso upright, and let the working arm reach forward.
- Tighten your stomach and keep your shoulders level without twisting toward the cable.
- Row the handle toward your lower ribs or side by driving your elbow back.
- Finish with the elbow slightly behind your torso without shrugging the shoulder upward.
- Extend the arm again until the shoulder reaches forward and the elbow straightens.
- 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
Compared with similar variants
| Single Arm Cable Row | Barbell Bent Over Row | Single Arm Dumbbell Row | Seated Machine Row | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Beginner | Beginner |
| Technique to learn | moderate | moderate | moderate | easy |
| How tiring | moderate | high | moderate | moderate |
| Lower back | low | high | low | — |
| Shoulder | low | low | low | low |
| Equipment | Cable machine | Barbell | Dumbbells, Flat bench | Seated row machine |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Single Arm Dumbbell Row Same level
- Dumbbell Lawnmower Row Easier
Barbell
- Meadows Row Harder
- Barbell Bent Over Row Harder
Machine
- Sled Rope Pull Easier
No equipment
- Front Lever Raise Harder
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.
