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.
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.
Routines that program it
Glossary and calculators
SupercompensationSupercompensation is the point where performance rises above its previous level, once the fatigue of a training block dissipates.Warm-up setsWarm-up sets are the sets before the real work, with rising load and falling reps, that prepare the pattern and the nervous system for the target load.Training volume calculatorHow many weekly sets a muscle gets
