Single-Arm Cable Row
A unilateral rowing exercise using a cable machine, letting you train each side of the back independently and address strength imbalances.
Equipment: Cable machine
How to do it
- 1Sit or stand facing a low cable pulley with a single handle attached, gripping it with one hand.
- 2Pull the handle toward your torso, driving your elbow back and squeezing your shoulder blade.
- 3Keep your torso stable, avoiding excessive rotation as you pull.
- 4Extend your arm back out under control to the starting position.
Common mistakes
- Rotating the torso to help pull the weight instead of isolating the back and arm.
- Using a jerky pull instead of a smooth, controlled motion.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Single-Arm Cable Row safe for beginners?
Generally, yes. The Single-Arm Cable Row is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Single-Arm Cable Row work?
The primary mover is your back. As a pull movement, it also involves your biceps and rear shoulders.
What can I substitute if I don't have a cable machine for the Single-Arm Cable Row?
The Dumbbell Row trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a cable machine available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Dumbbell RowRelated exercises
Learn more
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