Single-Arm Seated Cable Row
Step 1
Attach a single handle to the seated cable row machine. Sit on the bench, place both feet on the footplates, and grip the handle in your right hand with a neutral grip (palm facing inwards). Extend your arm fully toward the machine and pull your shoulder blades down and back slightly to open your chest. This is your starting position.
Step 2
Exhale and bend your right elbow to pull the handle in toward your right side, keeping your elbow close to your body throughout. Your chest should stay proud and your torso shouldn't rotate. If you find yourself twisting, the weight may be too heavy. You should feel a squeeze between your shoulder blades at the end of the pull.
Step 3
Inhale and slowly extend your arm back to the starting position with control. Avoid letting the cable pull your arm forward too quickly, as the eccentric (return) phase is just as important as the pull. Complete all reps on the right side, then switch to the left and repeat.
Exercise Benefits
The single-arm seated cable row is an excellent unilateral exercise for building back strength, targeting your latissimus dorsi, rhomboids, rear deltoids and biceps. Training one arm at a time means each side has to work independently, which helps identify and correct strength imbalances that can develop when training with bilateral movements like the standard seated row. The cable provides consistent tension throughout the entire range of motion, unlike free weights where the load can drop off at certain points. Strong, well-developed back muscles support better posture, protect your shoulders, and improve your performance in almost every upper body pushing and pulling exercise.
