back intermediateAI Tracked

Single-Arm Cable Row

Cable row performed one arm at a time. Adds a rotational stability demand to the standard cable row. Identifies and fixes back strength imbalances between sides. Adds anti-rotation core work to your back training. Better mind-muscle connection with one arm at a time.

How to Do Single-Arm Cable Row: Step by Step

  1. Staggered stance, grab single handle
  2. Pull handle to hip, squeezing lat
  3. Resist rotation — keep hips and shoulders square
  4. Return with control

Common Mistakes to Avoid

  • Rotating the torso to pull more weight
  • Using body momentum instead of the lat
  • Not squeezing at the end of the pull

Single-Arm Cable Row Tips

  • The anti-rotation demand makes this a core exercise as much as a back exercise
  • Use a lighter weight than you'd use for two-arm rows
  • Alternate arms each set or complete all reps on one side first

Muscles Worked

backbicepscore
Equipment cable machine
Tracking Count reps

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