Cable Seated One Arm Alternate Row
Cable Seated One Arm Alternate Row is a unilateral seated row alternating sides each rep.
Upper back is strongly involved, with lats and biceps assisting the pull.
This exercise is useful for side-to-side balance, scapular control, and strict rowing technique.
Keep trunk square, avoid twisting to finish reps, and match effort on both sides.
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Instructions
- Set low cable with single handle.
- Sit upright with stable base.
- Start with one arm extended.
- Row elbow back toward torso line.
- Pause briefly at peak.
- Return arm forward under control.
- Alternate to the other arm.
Tips & Tricks
- Keep torso centered.
- Do not rotate excessively.
- Use equal reps each side.
- Control the return.
- Keep shoulder down.
- Use manageable load.
- Breathe steadily.
Frequently Asked Questions
Why alternate one arm at a time?
It helps improve unilateral control and reduce imbalances.
What muscles are primary?
Upper back and lats are primary, with biceps assisting.
Can beginners do this?
Yes, it is beginner-friendly with light resistance.
Should I twist to pull farther?
No, keep torso stable for cleaner targeting.
Common mistake?
Using torso momentum instead of elbow drive.
How many reps per side?
Use equal reps per side in each set.
Is this better than two-arm row?
It is different; both are useful in training.
