Cable exercise

Single-Arm Cable Row form, muscles worked, and workout tracking

The single-arm cable row is a unilateral horizontal pull performed on a low or mid-height pulley, targeting the latissimus dorsi, rhomboids, rear deltoids, and biceps. Lifters use it to correct left-to-right strength imbalances and to train the back through a longer range of motion, since the cable allows extra scapular protraction at the stretch and rotation-resisting core work throughout.

Single-Arm Cable Row illustration

How to do Single-Arm Cable Row

  1. 1Set the pulley to roughly chest height, grab the handle with one hand, and step back into a staggered stance with slight knee bend.
  2. 2Let the cable pull your arm and shoulder blade forward into a full stretch.
  3. 3Brace your core and exhale as you row the handle to your ribcage, driving the elbow back close to your body.
  4. 4Avoid twisting your torso open or shrugging as you pull.
  5. 5Inhale as you return the handle under control to the stretched position; finish the set, then repeat on the other arm.

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Track Single-Arm Cable Row in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.