One-Arm Cable Row
CableUnilateralStrength
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The One-Arm Cable Row is a unilateral strength exercise performed on a cable machine, where you pull a handle toward your torso using one arm while bracing the opposite side for stability. It primarily targets the back muscles like the lats and rhomboids, along with the shoulders and rear delts, to build pulling strength and correct muscle imbalances. Ideal for athletes, bodybuilders, or anyone seeking improved posture and unilateral power, it requires just a cable machine with a single-handle attachment.
How to Perform One-Arm Cable Row
- 1Attach a single handle to the low pulley of the cable machine and select an appropriate weight.
- 2Stand facing the machine with feet shoulder-width apart, knees slightly bent; grip the handle with one hand, palm facing in.
- 3Step back with the opposite foot for stability, extend your working arm fully, and lean torso forward slightly from the hips (about 45 degrees), keeping your back flat and core engaged.
- 4Inhale, then pull the handle toward your lower ribcage by driving your elbow back, squeezing your shoulder blade toward your spine.
- 5Exhale as you fully contract your back at the end of the pull, keeping your elbow close to your body and torso stable (no twisting).
- 6Inhale as you slowly extend your arm back to the starting position, controlling the cable without letting it slam.
- 7Perform desired reps on one side, then switch arms and repeat.
- 8Key form tips: Maintain a neutral spine—avoid rounding your back or shrugging shoulders. Keep the movement slow and controlled; common mistakes include using momentum from the torso or letting the shoulder hike up.
