At a glance
| Equipment | Cable |
|---|---|
| Experience level | Beginner |
| Movement pattern | Horizontal pull |
| Primary muscle | Lats |
| Also works | Rhomboids, Rear Deltoids, Biceps, Obliques |
The movement, step by step.
- Attach one handle to a low pulley and sit with feet braced, knees soft, and the handle in one hand.
- Sit tall with the free hand resting on your thigh and the working arm reaching toward the cable.
- Pull the elbow toward your hip until the hand is near the lower ribs, without turning your torso away.
- Extend the arm slowly and let the shoulder reach forward slightly. Complete the same controlled range on both sides.
Technique cues
- Keep your belt line facing the machine.
- Use a controlled shoulder reach on the return.
- Match the load to the weaker side.
Common mistakes
- Twisting far backward to complete the pull.
- Letting the cable pull the lower back into a rounded position.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Single-Arm Standing Row with Rotation — National Academy of Sports Medicine (NASM).
- Help right where you need it — KeiserFitness.
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Cable - Single-Arm Seated Row, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.