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Single Arm Cable Row

The Single Arm Cable Row is a strength exercise on a cable machine for your back. Share of the load in the Zulta muscle model: rhomboids 15%, lats (upper) 15% and mid traps 15%.

Also known as: single arm seated cable row

Level: BeginnerEquipment: CableMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Clip a single handle to the low pulley of a seated row station.
  2. Sit with the feet on the platform and grip the handle with one hand.
  3. Sit upright with the arm straight and the shoulder reaching slightly forward.
  4. Row the handle to the side of the ribs, driving the elbow back.
  5. Let the arm straighten slowly, then switch sides after the set.

Tips

  • Keep the chest facing forward: only the shoulder blade moves.
  • Rest the free hand on the thigh for balance.

Common mistakes

  • Rotating the torso to pull further back.
  • Leaning back on each rep.
  • Shrugging the working shoulder.

Muscles worked by the Single Arm Cable Row

  • Rhomboids Primary15%
  • Lats (upper) Primary15%
  • Mid traps Primary15%
  • Lats (lower) Secondary11%
  • Rear delts Secondary9%
  • Biceps (short head) Secondary5%
  • Biceps (long head) Secondary5%
  • Brachialis Secondary5%
  • Spinal erectors (lower back) Stabilizer5%
  • Obliques Minor4%
  • Lower traps Minor4%
  • Forearm flexors Minor4%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

One arm pulls further back along the body and the trunk resists rotation. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.

Single Arm Cable Row alternatives

Same equipment

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Frequently asked questions

What muscles does the Single Arm Cable Row work?

Mainly the rhomboids, lats (upper) and mid traps. The lats (lower), rear delts, biceps (short head), biceps (long head) and brachialis assist.

Is the Single Arm Cable Row good for beginners?

Yes. The Single Arm Cable Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Single Arm Cable Row?

For example the Landmine Single Arm Row, Single Arm Machine Row and Half Kneeling Cable Row. They train mostly the same muscles, some with different equipment.

How do you make the Single Arm Cable Row harder?

Add weight or reps, or move on to the Landmine Single Arm Row and Kettlebell Row.

Sources

  • Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
  • Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)

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