Exercise · Back · One side at a time

Single-arm cable row

The single-arm cable row is a horizontal row done one arm at a time on a cable machine. It mainly works your back, with help from your biceps. It’s a solid option if you want to feel each side better and even out left–right differences.

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The essentials

Drive your elbow toward your hip.
Do all reps on one side, then switch.

Muscles worked

Front

Back

Primary: Back
Secondary: Biceps

How to do it

Set the cable around belly-button height and attach a single handle. Sit down or take a staggered stance in front of the machine, torso slightly leaned forward.
Grab the handle with one hand, arm almost straight in front of you, shoulders relaxed, chest up, and back straight. The other hand can hold the bench or machine for stability.
Take a breath, brace your abs a bit, then pull the handle toward you by driving your elbow toward your hip. Keep your elbow close to your body.
At the end of the row, bring your shoulder blade toward your spine without twisting your torso. Keep your chest facing the machine.
Control the return for 2 to 3 seconds, letting the arm straighten almost fully without letting the shoulder roll forward.
Do all your reps on one side, then switch arms and repeat the same movement on the other side.

Common mistakes

Twisting the torso to finish the pull
Instead : Keep your belly button and chest facing the machine the whole time. Think of your torso as locked in place and let only the arm move. If you have to twist to complete the rep, shorten the range a bit.
Shrugging the shoulder up toward the ear
Instead : Keep the shoulder feeling heavy and away from your ear. Before you pull, set the shoulder slightly down and back, and hold that position through the set.
Pulling mostly with the biceps
Instead : Focus on driving your elbow toward your hip instead of thinking about pulling the handle. Imagine your hand is just a hook, and the work is coming from your back.
Letting the weight drop on the way back
Instead : Keep tension on the cable the whole time. Control the lowering phase for 2 to 3 seconds and avoid slamming the weight stack between reps if you can.

Coach tips

Start with a moderate weight so you can keep your torso stable. Once that feels solid, increase the load gradually.
Breathe with the movement: inhale before you pull, exhale as you row the handle in, then reset your breath as you control the way back.
If you’re standing, plant your feet firmly, a bit wider than hip-width or in a staggered stance, so you feel stable.
Add a one-second pause when your elbow is near your hip to feel your back working more clearly.

Variations

Standing split-stance single-arm cable row, to challenge stability as well as your back.
Seated one-arm row on a low cable row station, for more stability and focus on the pull.
Single-arm row on a cable crossover, with a slight forward lean, for a slightly different angle on your back.

Sets and reps

This movement is often done for 3 to 4 sets of 8 to 15 reps per arm, with a controlled tempo, especially on the way back.

Equipment

Alternatives for the same muscles

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Common questions

Should I do the single-arm cable row seated or standing?

Both work well. Seated on a low cable row or in front of a multi-station cable machine, you’re more stable and can focus on your back. Standing or in a split stance challenges your stability a bit more. Pick the one that lets you control the movement best.

Where should I feel the single-arm cable row?

You should mainly feel it in your back, with your biceps helping the pull. If you feel it mostly in your forearms, try gripping just firmly enough and think about driving your elbow toward your hip.

What cable attachment should I use for single-arm rows?

A single handle on a multi-station cable machine, a cable crossover, or a low cable row setup all work well. Choose the one that lets you keep your wrist and elbow in a comfortable line.

Should I start with my weaker side?

Many people like to start with the side that tires out faster, to give it more focus. The key is to do the same number of quality reps on each side, with the same technique.