How To Do Standing Single Arm Cable Row

The sitting one-arm cable row or single arm cable row is an extremely efficient compound exercise that works all of the back muscles. These muscles now comprise the upper posterior chain, and they require enough stimulation for muscular development and strength. And this workout is one of the finest for full-back development.

However, to get the maximum advantages of this action, you must ensure that you are employing the appropriate form. Cables are great training equipment because they provide continual stress on the muscles. Furthermore, single-arm exercise provides the benefit of unilateral growth, which is required in any training program.

In This Exercise:

Single-arm cable row  Muscle worked: All back muscles (Rhomboids, Latissimus Dorsi, Trapezius, Erector Spinae)

Type: Strength

Mechanics: Compound

Equipment: Cable row station

Difficulty: Beginner/Intermediate

One-Arm Cable Row Instructions:

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Step 1: Connect a stirrup handle to a cable machine’s low pulley. Place your feet braced and your knees slightly bent in front of the cable machine.

Step 2: Using an overhand grip, take hold of the stirrup handle with your right hand. Sit up straight and extend your arm in front of you. This is where you begin.

Step 3: Exhale as you draw the handle toward your waist, turning it so your palm is facing in when it reaches your side.

Step 4: Take a little pause before returning to your starting posture with calm, controlled motions.

Step 5: Finish the set by switching sides.

Variations & Tips:

Tips – Single-arm exercise is particularly helpful for unilateral (affecting only one side) back development.

Throughout the exercise, keep your torso upright.

The seated one-arm cable row works all of the muscles in the upper posterior chain.

Variation/ Single arm cable row alternative – Standing erect with the pulley at chest height, perform the exercise.

Experiment with both arms. Use a triangular row or a lat bar attachment.

Rotate your wrist 90 degrees so that it is palm up at your waist and palm down when you begin.

• Similar Exercises

• Palms In Bent-Over Dumbbell Row

• Ice Cream Makers

• Reeves Row

• Bent-Over Row

• One-Arm Bent-Over Long Bar Row

Conclusion

The one-arm cable row is a machine exercise that primarily targets the middle back but also, to a lesser extent, the shoulders and triceps.

The only piece of one-arm cable row or single-arm cable row equipment you need is a cable machine. There are, however, numerous other one-arm cable row variations that you may try out, some of which may require various types of one-arm cable row equipment or none at all.

The step-by-step one-arm cable row instructions, one-arm cable row suggestions, and instructional one-arm cable row technique video on this website make learning perfect one-arm cable row form simple.