One Arm Seated Cable Row
EquipmentCable Row Machine
TypeCompound
DifficultyBeginner
Primary:Upper Back
Secondary:Biceps, Traps, Rear Delts
Tertiary:Forearms, Chest
Stabilizer:Core
📋 How to Perform
- Attach a single handle to the low pulley cable machine and set the amount of weight you want to use.
- Sit down facing the cable with your knees slightly bent.
- With your right hand, grab the handle using an overhand grip and take the weight off the stack.
- Keep your back straight and shoulders back. Slowly pull the weight towards your side twisting at the wrist.
- Pull the weight as far as possible, and squeeze your shoulder blade at the top of the movement.
- Pause, and then slowly lower the weight back to the starting position (do not let the weight touch the stack).
- Repeat for desired reps, and then repeat for the other arm.
⚠️ Common Mistakes to Avoid
- Twisting the torso away from the cable to pull farther, which turns the row into a rotation.
- Leaning back to finish the pull, which uses body weight instead of the back muscles.
- Letting the plates rest on the stack between reps, which unloads the back at the stretch.
