Single Arm Cable Row: How-to, Tips & More
The Single Arm Cable Row is a beginner compound exercise for your mid back. You do it with cable machine and single handle, one side at a time. It is a good fit when your goal is muscle growth.
Besides the mid back, it also works your lats and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Mid back
Primary
Lats
Secondary
Biceps
Secondary
How to do the Single Arm Cable Row
- Attach a single handle and sit or stand facing the pulley.
- Hold the handle with one hand, arm straight.
- Row it to your side.
- Return slowly, then switch sides after the set.
Single Arm Cable Row tips
- Let your shoulder reach forward at the start for a full stretch.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Cable machine, Single handle
Type
Compound
Single Arm Cable Row alternatives
More mid back exercises
Band Pull Apart
Resistance band
Barbell Row
Barbell
Bent Knee Suspension Row
Suspension trainer
Chest Supported Dumbbell Row
Dumbbells
Chest Supported T-Bar Row
Chest supported t bar row machine
Close Grip Cable Row
Cable machine
Frequently asked questions
What muscles does the Single Arm Cable Row work?
The Single Arm Cable Row mainly works your mid back, with help from your lats and biceps.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Single Arm Cable Row good for beginners?
Yes. The Single Arm Cable Row is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Single Arm Cable Row?
You need cable machine and single handle.
Add Single Arm Cable Row to your program
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