Cable one arm twisting seated row

Cable one arm twisting seated row

The Cable One Arm Twisting Seated Row is a highly effective exercise that targets the muscles in the upper back, including the rhomboids, rear deltoids, and latissimus dorsi, while also engaging the biceps and forearms. This exercise is performed using a cable machine with an adjustable pulley system. As the name suggests, this exercise involves twisting the upper body to create an additional rotational component. This rotational movement engages the core muscles, especially the obliques, resulting in a more comprehensive workout. The seated position provides stability and isolates the targeted muscles, ensuring that you can focus on the proper form and technique. It also allows for controlled movements and minimizes the risk of injury. By using a unilateral movement pattern, the Cable One Arm Twisting Seated Row helps to correct muscle imbalances and develop equal strength on both sides of the body. This exercise is particularly beneficial for athletes who require rotational strength and stability, such as golfers or tennis players. Incorporating the Cable One Arm Twisting Seated Row into your workout routine can help improve posture, increase upper body strength, and enhance overall core stability. Remember to start with lighter weights and gradually increase the resistance as you become more comfortable and confident with your form. Keep challenging yourself by adding variations or increasing intensity to continuously progress and achieve your fitness goals.


  • Sit down on a cable row machine and place your feet on the foot pads.
  • With your left hand, grab the handle attached to the cable and position yourself with your arm extended and your back straight.
  • Pull the handle towards your torso by bending your elbow, while keeping your arm close to your side.
  • As you pull, twist your torso to the right, bringing your left elbow behind your body.
  • Squeeze your back muscles at the contracted position, and then slowly return to the starting position while maintaining control.
  • Repeat the movement for the desired number of repetitions and then switch sides to work the other arm.

Tips & Tricks

  • Focus on maintaining good posture throughout the exercise for maximum benefit.
  • Engage your core by bracing your abdominals during the movement.
  • Start with a weight that challenges you, but allows for proper form.
  • Keep your movements slow and controlled to fully engage the targeted muscles.
  • Ensure that your shoulder blades retract and squeeze together at the end of each repetition.
  • Incorporate a full range of motion by extending your arm fully as you pull the cable towards your body.
  • Experiment with different grip variations to target different muscles in your back.
  • Listen to your body and adjust the weight and intensity according to your fitness level.
  • Don't forget to breathe regularly throughout the exercise to avoid holding your breath.
  • Mix up your training routine by incorporating other exercises that work your back and upper body.


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