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Back ยท Horizontal pull

Single-Arm Cable Row

A compound horizontal pull exercise for the lats and upper back, done with a cable. It also works the biceps and obliques.

Cable Compound Reps and weight One side at a time Also called: one arm cable row

Muscles worked

Primary

Lats and Upper back

Do most of the work.

Secondary

Biceps and Obliques

Help during each rep.

  • LatsSides of the backPrimary
  • Upper backMid traps, rhomboidsPrimary
  • BicepsFront of the upper armSecondary
  • ObliquesSides of the trunkSecondary

How to do it

  1. Set the cable. Put the pulley at the height the movement needs, attach the handle and pick a weight you can move under control.
  2. Chest up, shoulders pulled back before the arms bend.
  3. Pull the elbows back towards the hips.
  4. Let the shoulder blades reach forward at the stretch, then repeat.
  5. Control every rep. Do all the reps on one side, then the other. Stop the set when your form changes.

Common mistakes

  • Swinging the body. If you rock to move the weight, it is too heavy.
  • Shrugging. Think elbows back and shoulders down, not up toward your ears.
  • Cutting the stretch short. Let your arms go straight between reps.

Cable busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.