Single Arm Cable Row

Equipment

How to do it

Attach a single D-handle to a pulley at about mid height. Stand facing the pulley in a staggered stance, with the foot opposite your working arm forward, and take the handle with your arm straight.

1. 1.Square your hips and shoulders to the cable and tighten your stomach.
2. 2.Let your working shoulder reach forward slightly at the start of each rep.
3. 3.Pull the handle toward your lower ribs, driving your elbow back close to your side.
4. 4.Stop when your elbow is just behind your torso, without twisting to get extra range.
5. 5.Return the handle slowly until your arm is straight. Finish all reps on one side before switching.

Common mistakes

• Rotating your torso to move the weight.
• Curling the handle with your biceps instead of driving the elbow back.
• Shrugging the working shoulder up toward your ear.
• Using a weight your weaker side cannot move with the same form.

Variations

Half-kneeling single-arm row

Kneel on the knee on the same side as your working arm. It is harder to cheat with your legs or hips.

High-to-low single-arm row

Set the pulley high and pull down and back toward your hip. The angle brings in more of the lats.

Alternatives

• Dumbbell Row: A one-arm row with a dumbbell, braced on a bench.
• Seated Cable Row: The two-handed cable row for heavier loads.
• Low Row: A seated row from the low pulley with both arms.
• Machine Row: A chest-supported machine row, many of which have independent handles.

Related exercises

Lat PulldownLats, Biceps, Upper backStraight Arm PulldownLats, Abs, ObliquesAssisted Pull-up MachineLats, Biceps, Upper backMachine High RowLats, Upper back, BicepsBarbell RowLatsChest Supported RowLats, Upper back, Rear delts