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Cable Seated One Arm Alternate Row

Cable Seated One Arm Alternate Row

The Cable Seated One Arm Alternate Row is a fantastic exercise for targeting your upper back muscles, especially the latissimus dorsi and the rhomboids. By using a cable machine, you can effectively strengthen and tone these muscles for improved posture, overall upper body strength, and a more sculpted back. To perform this exercise, you will need to be seated on a bench positioned in front of a cable machine. Start by attaching a single handle to the cable and grabbing it with your right hand. Keep your back straight and your core engaged throughout the movement. Begin with your arm fully extended and your palm facing inwards. As you exhale, pull the handle towards your side, leading with your elbow, until your upper arm is parallel to the floor. Squeeze your back muscles for a moment and then slowly release the tension as you inhale, returning the handle to the starting position. Repeat the movement with your left arm, alternating sides with each repetition. It’s important to maintain proper form during this exercise. Ensure your back is straight, avoiding any hunching or arching. Additionally, keep your shoulders relaxed and away from your ears. To challenge yourself further, you can increase the weight on the cable machine or try a wider grip on the handle for a different variation. Remember, the Cable Seated One Arm Alternate Row not only helps to build back strength but also improves your overall posture, making it a valuable addition to your upper body workout routine.


  • Sit on a cable row machine with your feet planted firmly on the footrests and your back straight.
  • Reach down and grasp the handle with one hand, palm facing inward.
  • Extend your arm fully and keep your shoulders relaxed.
  • Pull the handle towards your body by flexing your elbow, while keeping your back straight and your core engaged.
  • Squeeze your shoulder blades together at the end of the movement and hold the contraction for a moment.
  • Slowly return to the starting position by extending your arm and repeat the movement with the opposite arm.
  • Continue alternating arms for the desired number of repetitions.
  • Remember to breathe steadily throughout the exercise and maintain proper form.

Tips & Tricks

  • Maintain proper form by keeping your back straight and shoulders relaxed.
  • Engage your core throughout the movement for stability and to prevent lower back strain.
  • Focus on squeezing your shoulder blades together at the peak of the movement to activate your back muscles effectively.
  • Control the weight and avoid using momentum to maximize the effectiveness of the exercise.
  • Exhale as you pull the cable towards your body and inhale as you release it back to the starting position.
  • Use a weight that challenges you without compromising your form or range of motion.
  • Incorporate a variety of grip positions to target different areas of your back.
  • Add a brief pause at the top of each repetition to increase muscle contraction.
  • Perform the exercise in a slow and controlled manner to enhance muscle engagement.
  • Remember to warm up properly before starting the exercise to prevent injury and prepare your muscles for the workout.

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