Videos
Instructions
- Sit down on the cable machine with your feet braced and one hand gripping the handle.
- Keep your back straight and core engaged.
- Pull the handle towards your waist by retracting your shoulder blade and bending your elbow.
- Pause briefly at full contraction.
- Slowly return the handle to the starting position with control.
- Repeat for the desired number of repetitions before switching sides.
Technical Tips
- Avoid rotating your torso during the pull.
- Keep your elbow close to your body throughout the movement.
- Maintain a neutral spine and avoid leaning too far back.
- Use controlled motion to maximize muscle engagement.
Breathing Tips
- Inhale while extending your arm forward.
- Exhale as you pull the handle towards your body.
Medical restrictions
- Lower back pain or herniated disc
- Shoulder impingement
- Elbow tendinitis
The Single Arm Seated Cable Row is a highly effective isolation exercise designed to develop back strength and improve muscular symmetry. This exercise targets the muscles of the upper and mid-back, particularly focusing on unilateral development to correct imbalances and improve coordination between sides. Utilizing a cable machine allows for continuous tension throughout the movement, enhancing muscle activation. It is often favored in bodybuilding and general fitness routines for its ability to recruit stabilizers while still maintaining control and form. The seated position helps minimize lower body involvement, allowing for a strict upper-body focus. This makes the Single Arm Seated Cable Row an excellent choice for building a strong, well-defined back and enhancing postural control.
What muscles do single arm seated cable rows work?
Single arm seated cable rows primarily work the back muscles, especially the lats, while also engaging the rhomboids, biceps, and rear deltoids for stabilization and control.
Is the single arm seated cable row good for posture?
Yes, this exercise strengthens the mid and upper back muscles, which are essential for maintaining good posture and preventing rounded shoulders.
How many reps should I do for single arm seated cable rows?
For muscle growth, aim for 8–12 reps per side; for endurance or toning, use 12–15 reps with lighter weight and strict form.
Can beginners do the single arm seated cable row?
Yes, beginners can perform this exercise with light weight and proper form, making it a good entry-level movement for developing unilateral back strength.
Why choose a single arm version over both arms?
The single arm version helps address muscle imbalances, improves focus on the contraction, and activates core stabilizers more than the bilateral variation.