Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsCompound
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
    Biceps, Lats, Triceps
Target Muscle Group

Upper Back

Upper Back Muscle Anatomy Diagram

One-Arm Seated Cable Row Instructions

The one-arm seated cable row is a great way to bring up a lagging side of the body and create symmetry.

  1. Attach a single handle to the low pulley cable machine and set the amount of weight you want to use.
  2. Sit down facing the cable with your knees slightly bent.
  3. With your right hand, grab the handle using an overhand grip and take the weight off the stack.
  4. Keep your back straight and shoulders back. Slowly pull the weight towards your side twisting at the wrist.
  5. Pull the weight as far as possible, and squeeze your shoulder blade at the top of the movement.
  6. Pause, and then slowly lower the weight back to the starting position (do not let the weight touch the stack).
  7. Repeat for desired reps, and then repeat for the other arm.

One-Arm Seated Cable Row Tips

  • Keep your shoulder fixed throughout the movement. Do not let your shoulder come forward with your arm.
  • If you have a weak side (usually the left for most people) make sure you do that side first to correct any imbalances.
1 Comment
Big Jim
Posted on: Mon, 01/14/2013 - 18:07

Unless your upper body is being supported (leaning chest forward on some various machines) this exercise put a ton of stress on your lower back, especially when you lift heavy. So, watch out for this one if you have back issues