Back · Compound

Single Arm Seated Cable Row

A unilateral back exercise that addresses muscle imbalances by rowing one arm at a time on a seated cable station. The cable keeps tension through the full stretch and full squeeze on each side independently, so the stronger arm cannot quietly carry the weaker one. The single handle also allows a longer pull and more rotation-free range than the two-handed version.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Intermediate Cable Compound Pull
single-arm-seated-cable-row-poster
  • Level Intermediate
  • Equipment Cable
  • Primary Muscles Biceps, Forearms, Lats, Rhomboids, Traps
  • Movement Compound Pull

Demonstration

Watch the Form Demo

Technique

How to Do the Single Arm Seated Cable Row

  1. Sit at the cable row station with a single handle attached, feet braced.
  2. Grip the handle in one hand and sit tall with your torso square.
  3. Let the cable pull that shoulder forward into a full stretch.
  4. Row the handle to your side, driving the elbow back past your ribs.
  5. Squeeze the shoulder blade back for a beat.
  6. Return under control and complete the set before switching arms.

Anatomy

Muscles Worked

back
Primary muscles
Lats Rhomboids Traps
Secondary muscles
Biceps Forearms

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.

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