Single Arm Seated Cable Row
Sit at a low pulley row station with feet braced on the platform and a single D-handle attached to the cable. Grip the handle with one hand in a neutral position, keep your back tall and slightly leaning forward at the start. Pull the handle toward your lower ribs, driving your elbow back and squeezing the shoulder blade in. Pause briefly, then return slowly under control to a full stretch. Keep your torso stable — avoid rotating to add range.
How it is executed
- Sit at a low pulley row station with feet braced on the platform and a single D-handle attached to the cable.
- Grip the handle with one hand in a neutral position, keep your back tall and slightly leaning forward at the start.
- Pull the handle toward your lower ribs, driving your elbow back and squeezing the shoulder blade in.
- Pause briefly, then return slowly under control to a full stretch.
- Keep your torso stable — avoid rotating to add range.
- Muscles worked
- Back
- Primary muscle
- Mid back
- Equipment
- Cable · Single handle
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- Strength · Hypertrophy
