Demonstration
Watch the Form Demo
Technique
How to Do the Single Arm Seated Cable Row
- Sit at the cable row station with a single handle attached, feet braced.
- Grip the handle in one hand and sit tall with your torso square.
- Let the cable pull that shoulder forward into a full stretch.
- Row the handle to your side, driving the elbow back past your ribs.
- Squeeze the shoulder blade back for a beat.
- Return under control and complete the set before switching arms.
Anatomy
Muscles Worked
Do This
Form Cues
- Keep your chest tall and your torso still. The row comes from the arm and back, not from leaning.
- Pull your shoulder blade back before the elbow moves.
- Let the weight pull the shoulder forward at the end of each rep for a full stretch on the lat.
- Allow the stretch at the front of each rep, but keep the torso from twisting with it.
Avoid This
Common Mistakes
- Rotating the torso to help the pull, which hides the imbalance you are trying to fix.
- Shortening the range and never letting the arm fully extend.
- Doing more reps on the strong side and calling it even.
- Doing lazier reps on the second arm. Match reps, weight, and tempo across sides, always starting with the weaker one.
More to Explore
Variations & Related Exercises
Variations of this lift
Seated Cable Row
Single Arm Dumbbell Row
Bent Over Dumbbell Row
Trains the same muscles
Assisted Chin-Up
Assisted Machine Pull-Up
Barbell Deadlift
Barbell Rack Pull
Barbell Shrug
Barbell Upright Row
Put It Into Practice
Workouts Featuring This Lift
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