One-Arm Seated Cable Row tutorial
The one-arm seated cable row is a compound exercise that builds the mid-back and lats while allowing more shoulder blade movement on each side. Because it is easy to control and the body is supported on the seat, it suits beginners and helps fix side-to-side imbalances.
How to perform
- Attach a single handle to the low pulley of a seated row station and sit with your feet on the platform and knees slightly bent.
- Hold the handle with one hand and sit tall; place the other hand on your thigh.
- Let the arm reach forward and allow the shoulder blade to protract slightly without rounding your lower back.
- Pull the handle toward your hip, driving the elbow back close to your body.
- At the end, squeeze the shoulder blade toward your spine and pause briefly.
- Return the arm forward slowly until you feel a stretch in your back.
- After finishing your reps, switch to the other side.
Breathing: Exhale as you row the handle in and inhale as you return it forward.
Key tips
- Drive the elbow back and down to engage the lats more.
- Keep your torso steady and let only the shoulder blade and arm move.
- Do not rush the forward stretch; this part of the movement adds a lot to muscle growth.
Common mistakes
- Rotating the torso back excessively to help move the weight.
- Rounding the lower back as the arm returns forward.
- Pulling with the arm and bending the wrist instead of using the back.
Safety: People with low back pain should keep the torso completely still and stop if pain appears in the lower back or shoulder.
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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