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Unilateral High Cable Row
The Unilateral High Cable Row is a strength exercise on a cable machine for your back. Share of the load in the Zulta muscle model: mid traps 18%, rhomboids 17% and rear delts 15%.
How to do it
- Set a pulley above head height and clip on a single handle.
- Sit on a bench or kneel facing the pulley, far enough back that the arm is straight and the cable is taut.
- Grip the handle palm down, sit tall and brace the free hand on your thigh.
- Pull the handle down and back toward the side of your chest, elbow flaring out about 45 degrees.
- Squeeze the shoulder blade back and down at the end.
- Let the arm return slowly to straight, reaching up toward the pulley.
Tips
- Drive the elbow back and slightly out to put the upper back and rear shoulder to work.
- Keep the torso square to the pulley so the working side does all the pulling.
Common mistakes
- Leaning far back to use body weight instead of the back muscles.
- Rotating the torso toward the working arm at the end of the pull.
- Letting the stack pull the arm up quickly on the way back.
Muscles worked by the Unilateral High Cable Row
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. Elbows flared away from the body turn the row into horizontal abduction. 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.
Unilateral High Cable Row alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Unilateral High Cable Row work?
Mainly the mid traps and rhomboids. The rear delts, lats (upper), biceps (long head), biceps (short head) and brachialis assist.
Is the Unilateral High Cable Row good for beginners?
Yes. The Unilateral High 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 Unilateral High Cable Row?
For example the Iso-Lateral High Row Single Arm, Dumbbell High Row and Cable Row Wide Grip. They train mostly the same muscles, some with different equipment.
How do you make the Unilateral High Cable Row harder?
Add weight or reps, or move on to the High Cable Row and Landmine Single Arm 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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