Single Arm Cable Rows

Setting up the single arm row

The single arm cable row setup is simpler than a bilateral seated row but the trunk control demand is higher. The unsupported nature of the unilateral pull means the obliques have to resist trunk rotation throughout the set.

1. Position and grip

Sit on the cable bench with feet braced on the platform. Use a single D handle attachment. Grip the handle in a neutral position with palm facing the centre of the body. Start with the working side arm fully extended. The non working hand can rest on the knee or thigh.

2. The setup pull

Sit tall, hips back, torso upright. Set the shoulders down and back before the rep begins. The working side shoulder blade should be slightly protracted at the start, with the lat in a lengthened position. The opposite side stays neutral. The hips should square to the front of the bench.

3. The pull

Drive the elbow back close to the torso. The handle travels to the lower ribs or upper abdomen on the working side. The unilateral nature means a slight torso rotation toward the working side at the top is acceptable, around 10 to 15 degrees. Anything more and the lift becomes a twist.

4. The peak contraction

Squeeze the shoulder blade in toward the spine at the top of the rep. Hold for one second. The unilateral position lets the lat shorten more fully than a bilateral row because the arm can travel further back. This longer end range is the key advantage of the single arm version.

5. The descent

Let the cable pull the handle back to full arm extension under control. Allow the shoulder blade to protract at the bottom for the longest possible stretch. The trunk returns to neutral before the next rep starts. Reset the position fully before each rep.

What single arm cable rows train

The single arm cable row trains horizontal pulling unilaterally with a longer stroke than bilateral rowing allows. The trunk anti rotation demand adds significant core involvement compared to seated bilateral rows.

Latissimus dorsi (full range)

Primary mover. The unilateral nature allows the lat to work through a longer range of motion than bilateral rowing because the arm can travel further back at the top and further forward at the bottom. This extra range produces more hypertrophy stimulus per rep at matched effort.

Middle trapezius and rhomboids

These work concentrically and isometrically. The mid back is loaded heavily during the peak contraction at the top. The fixed cable resistance keeps tension on the mid back throughout the rep, which is one of the advantages of cable rows over dumbbell rows.

Obliques and core

The obliques work hard to resist trunk rotation toward the working side. This anti rotation demand is what makes single arm rows a hybrid back and core exercise. EMG research shows significant oblique activation during properly performed unilateral pulls. The core stimulus comes essentially for free with the back work.

Posterior deltoid and biceps

The rear delt assists with shoulder extension at the top of the pull. The biceps and brachialis assist with elbow flexion. The neutral grip places the biceps in a moderately strong position. Both muscles are loaded meaningfully across each rep.

Five errors on single arm cable rows

The unilateral nature of the lift makes some errors more likely than on bilateral rows. The trunk position is the most common failure point, followed by excessive torso rotation.

Excessive trunk rotation

A slight rotation toward the working side at the top is acceptable. Rotating 30 degrees or more turns the lift into a Russian twist with a cable. Keep the rotation under 15 degrees. The hips should stay roughly square throughout the rep.

Using the trunk to lift the weight

Some lifters extend the back to throw the handle up. The lift should come from the arm and back, not from trunk movement. Keep the trunk rigid throughout. If you cannot complete reps without trunk swing the cable weight is too heavy.

Short range of motion

Stopping the descent before full arm extension leaves out the lengthened position. The single arm cable row specifically allows a longer stroke than bilateral rowing. Use it. Allow the shoulder blade to protract at the bottom and let the arm fully extend.

Pulling with the biceps first

If the elbow bends before the shoulder blade moves the biceps take over. The pull starts at the scapula. Set the lat by depressing and retracting the shoulder before the elbow bends. The hand is a hook, not an engine.

Neglecting the weaker side

Most lifters perform their dominant side first then match the rep count on the weaker side. This trains the imbalance further. Lead with the weaker side and match the dominant side to the weaker side performance. NSCA Essentials supports unilateral training for correcting imbalances.

Sets, reps and where single arm cable rows fit

Single arm cable rows work as a primary or secondary back exercise. They pair well with bilateral rowing and they are the standard tool for addressing left to right strength imbalances.

Hypertrophy: 8 to 15 reps per side

The productive range. 3 to 5 sets of 8 to 15 reps per side at 60 to 75 percent of estimated max. Stop 1 to 2 reps short of failure. The total set duration is roughly twice that of a bilateral row because both sides are trained. Pair sides immediately for time efficiency.

Strength: 5 to 8 reps per side

Heavier single arm cable rows build unilateral pulling strength. 3 to 4 sets of 5 to 8 reps per side at 75 to 85 percent. Maintain strict trunk position throughout. Both sides should be trained at the same load.

Imbalance correction

For lifters with measurable left to right strength imbalance, prioritise the weaker side. Lead with the weaker side and match the rep count on the stronger side to the weaker side performance. 4 to 8 weeks of this approach typically resolves moderate imbalances.

Frequency

2 to 3 sessions per week is well tolerated. Single arm cable rows recover quickly because the spinal loading is zero and the eccentric stress is moderate. Many balanced programmes include them in every back session as a secondary lift after bilateral rowing.

Pairing

Pair single arm cable rows with bilateral rowing in the same session. They also work as a standalone back exercise when bilateral rowing is unavailable. They work well as supersets with rear delt or biceps work for upper body finishers.

More on back training

For the dumbbell unilateral alternative, our Single arm dumbbell rows guide covers bench based one arm rowing. Seated cable rows are the bilateral version. And Single arm lat pulldowns cover the unilateral vertical pull alternative.