Seated One-Arm Cable Row

The seated one-arm cable row is a very effective compound exercise which targets all muscles of the back. Now, these muscles make up the upper posterior chain and they require sufficient stimulation for muscle growth and strength. And this exercise is one of the best for accomplishing full back development.

But, you must ensure you’re using proper form to safely and effectively execute this movement to get the full benefits. Cables are effective training tools since they keep constant tension on the muscles. And single-arm training offers the benefit of unilateral development which is needed in every training program.

So, incorporate more seated one-arm cable rows into your workout program for great results.

In This Exercise:

  • Target Muscle Groups: All back muscles (Rhomboids, Latissimus Dorsi, Trapezius, Erector Spinae)
  • Type: Strength
  • Mechanics: Compound
  • Equipment: Cable row station
  • Difficulty: Beginner/Intermediate

Exercise Instructions

  1. Attach a single grip handle to the rowing station.
  2. Then, sit on the bench and grip the handle with your left hand.
  3. Now, sit back on the bench and pull the handle back as far as you can while contracting your back muscles. Exhale during this portion of the movement.
  4. Slowly reverse the motion until your arms are extended straight.
  5. Complete the ideal number of reps for the exercise.
  6. Then, perform the exercise with your right arm.