Seated one-arm cable row

Exercise details

  • Target muscles: The back in general
  • Synergists: Latissimus Dorsi, Teres Major, Rhomboids, Middle and Lower Trapezius, Infraspinatus, Teres Minor, Posterior Deltoid, Pectoralis Major, Brachialis, Brachioradialis
  • Dynamic stabilizers (not highlighted): Biceps Brachii, Triceps Brachii (Long Head)
  • Mechanics: Compound
  • Force: Pull

Starting position

  1. Sit on the cable row machine, place your feet on the foot rests, and grasp the stirrup.
  2. Slide backward until your knees are almost straight.
  3. Straighten your back so that your arm and shoulder are stretched forward and the cable is pulled taut.


  1. Keeping your elbow close to your body, exhale as you slowly pull the stirrup to the side of your abdomen and stick out your chest.
  2. Hold for a count of two and squeeze your back muscles.
  3. Inhale as you slowly return the stirrup to the starting position.
  4. Repeat for the prescribed number of repetitions.
  5. Repeat the exercise with your opposite arm.

Comments and tips

  • You may keep your back straight or allow it to gently sway back and forth in a controlled manner. If you allow it to sway, your erector spinae (spinal erectors) will also act as synergists.
  • The seated one-arm cable row is great for developing unilateral upper-body strength.

Seated one-arm cable row video



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