Single Arm Seated Cable Row
The single-arm seated cable row trains one side of the back while the trunk resists rotation from the cable pull.
BACK · PULL
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.
Common mistakes
- Rotating the chest to pull farther: reduce load.
- Shrugging the shoulder: keep it away from the ear.
- Rounding on the return: maintain a stable posture.
Frequently asked questions
- Should you rotate the torso?
- In this version keep facing forward. The hand and shoulder blade move, but the chest does not follow the elbow.
- Where does the handle finish?
- Near the lower ribs, without forcing the shoulder backward for extra distance.
- Why use one hand?
- It allows separate control of range and load on each side; it does not automatically correct imbalances.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
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