Single Arm Cable Rows

Single Arm Cable Rows

Single arm cable rows are an excellent exercise that targets your back muscles, primarily the lats (latissimus dorsi), rhomboids, and mid-trapezius. This exercise helps improve your posture, strengthens your upper body, and enhances your pulling strength. Single arm cable rows are a great option for those who want to isolate and develop each side of their back individually. To perform single arm cable rows, you will need a cable machine with an adjustable handle. Begin by standing facing the cable machine with your feet shoulder-width apart. Adjust the handle to a height where your arms are fully extended. Grab the handle with one hand, keeping your arm straight and your torso upright. Maintain a slight bend in your knees and pull the handle towards your torso, retracting your shoulder blade as you do so. Focus on squeezing your back muscles to initiate the movement, and keep your elbow close to your side. Pause for a moment at the top of the movement, feeling the contraction in your back. Slowly extend your arm back to the starting position, maintaining control throughout the entire motion. Remember to perform the exercise on both sides to achieve balanced back development. This exercise can be incorporated into your back training routine, alternating with other exercises such as lat pulldowns, chin-ups, or bent-over rows. Adjust the weight resistance according to your fitness level and aim for controlled, smooth movements. Pairing single arm cable rows with a variety of upper and lower body exercises will help create a well-rounded workout routine. Always ensure proper form and technique to prevent injury and maximize the benefits of this exercise. Happy rowing!


  • Stand facing a cable machine with your feet shoulder-width apart and knees slightly bent.
  • Grab the handle with one hand, making sure your palm is facing inward.
  • Take a step back to create tension on the cable. Keep your arm extended in front of you.
  • Initiate the movement by retracting your shoulder blade.
  • Pull the handle towards your body, focusing on squeezing your back muscles.
  • Pause for a moment at the end of the movement and squeeze your back muscles even more.
  • Slowly return the handle to the starting position, maintaining control throughout the entire motion.
  • Repeat the desired number of repetitions on one side before switching to the other arm.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to engage the targeted muscles effectively.
  • Increase the weight gradually to challenge your muscles and continue making progress.
  • Engage your core muscles throughout the movement to improve stability and prevent any lower back strain.
  • Perform the exercise in a controlled manner, emphasizing the muscle contraction during the pulling motion.
  • Start with lighter weights and higher repetitions to warm up the muscles and activate the targeted muscle groups.
  • Incorporate variations like changing the grip or using different handles to challenge the muscles in different ways.
  • Ensure that the cable is positioned at an appropriate height to achieve a full range of motion and avoid any strain.
  • Focus on a slow eccentric phase (lowering the weight) to build strength and promote muscle growth.
  • Take short breaks between sets to allow your muscles to recover and maintain proper form.
  • Combine single-arm cable rows with other exercises that work the same muscle groups for a well-rounded back workout.


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