Standing One Arm Cable Row – Low Row
EquipmentCable Machine
TypeCompound
DifficultyBeginner
Primary:Upper Back
Secondary:Biceps
Tertiary:Rear Delts
Stabilizer:Core
📋 How to Perform
- Set a cable pulley to the lowest position and attach a handle.
- Stand facing the cable with feet staggered for stability.
- Grasp the handle with one hand, step back to create tension.
- Hinge slightly at the hips, keep your core engaged.
- Pull the handle toward your lower ribs, driving your elbow straight back.
- Squeeze your shoulder blade in at the top.
- Slowly extend your arm back to start.
- Repeat for desired reps, then switch arms.
💡 Pro Tips
- Keep your torso relatively stable, minimal rotation.
- Focus on pulling with your back, not just your arm.
- Drive your elbow back rather than just bending.
⚠️ Common Mistakes to Avoid
- Hiking the shoulder toward the ear as you pull, which shifts work from the lats to the upper traps.
- Letting the cable yank the arm forward on the return, which loses control of the shoulder blade.
- Pulling toward the chest with the elbow flared high, which turns the low row into a rear-delt pull.
