ExercisesStrength Training — Machines
Single Arm Cable Row: A Complete Guide
Also called One Arm Cable Row, Cable Single Arm Pull
Quick Intro
Single Arm Cable Row, also called the One Arm Cable Row or Cable Single Arm Pull, is a machine-based strength training exercise performed seated or standing at a low cable pulley, rowing one arm at a time while resisting rotation through the torso. Working one side at a time allows a longer range of motion and more shoulder rotation than a two-handed cable row.
Equipment Needed
A Cable Machine is required, set up with a low pulley and a single handle attachment. No other equipment is needed.
Why It Matters
This row asks for more coordination than a two-handed cable row, alongside substantial strength and endurance work for the back. The extra coordination comes from training one arm at a time while the opposite side of the body has to resist the cable’s pull toward rotation. The wide back muscle (latissimus dorsi) drives the pull with help from the mid-back muscles between the shoulder blades (rhomboids), a small muscle under the shoulder blade that assists the lat (teres major) and the front of the upper arm (biceps brachii), while the muscles along the sides of the waist (obliques) work isometrically for the whole set to keep the torso from twisting toward the working arm.
When to Do It
Single Arm Cable Row works well in a back session either alongside a two-handed row to address any side-to-side strength difference, or as a finishing movement once the back is already warmed up from heavier pulling work. Two to three times a week per side, with enough rest between sessions for the back and core to recover, suits most people.
Anyone managing a current shoulder or lower back issue should get individual guidance before loading this movement heavily, since a torso that rotates under load can shift stress onto the spine.
Getting Ready
A few minutes of light cardio or band pulling raises blood flow to the back and shoulders before adding cable resistance. A light set on each arm, paying attention to how much the torso wants to rotate, previews the day’s stability before the working sets begin.
Step-by-Step Instructions
1. The setup. Sit or stand facing the low pulley with the feet planted for a stable base, then grip the single handle with one hand.
2. The starting stretch. Reach the working arm forward and let the shoulder blade protract, keeping the torso square to the machine.
3. The row. Pull the handle toward the ribs, leading with the elbow and actively bracing the opposite side of the torso against rotation.
4. The return. Extend the arm back out under control, keeping the torso square throughout and light tension on the handle at full extension.
How Many, How Often
Single Arm Cable Row is dosed by reps, sets and weight per side, with the load chosen relative to how well the torso stays square through a full set.
| Level | Where you’re at | What to do |
|---|---|---|
| Beginner | New to a single-arm row | 3 sets of 10 to 12 reps per side with a light weight, focused on keeping the torso square |
| Intermediate | The torso stays still without rotating toward the working arm | 3 to 4 sets of 8 to 10 reps per side with a weight where the last 1 to 2 reps are hard for the back |
| Advanced | Comfortable training close to a heavy top set per side | 4 sets, alternating heavier sets of 6 to 8 reps with lighter sets of 10 to 12 reps across a week |
A still, square torso from the first rep to the last matters more here than the weight on the stack, since letting the torso rotate lets momentum finish the rep that the back muscles should be doing.
Modifications and Variations
For a different technique with the same equipment, Seated Cable Row trades the single-arm, anti-rotation setup for a two-handed pull, removing the rotational core demand in exchange for handling more total weight at once.
For a different technique with different equipment, Dumbbell Row moves the same one-arm pulling pattern to a free weight, trading the cable’s constant tension for a version where the load has to be controlled through the whole arc with no cable to guide it.
Common Mistakes to Avoid
Letting the torso rotate toward the working arm. Twisting the trunk to help finish the pull hands the work to momentum and takes it from the back muscles, and it defeats the anti-rotation demand this exercise is built around. Keeping the hips and shoulders square to the machine every rep is what makes the single-arm version worth doing.
Leaning back to finish the row. Rocking the torso backward as the weight gets heavier turns a controlled pull into a swinging motion that takes tension off the back muscles. A stable, upright torso through the whole set keeps the back doing the pulling.
Letting the cable rest between reps. Pausing with the arm fully extended and the plates sitting on the stack removes tension from the back at the point in the range where a cable’s continuous load is most valuable. Light tension on the handle throughout, even at full extension, is what keeps this different from a free-weight row with a natural resting point.
After Your Set
Kneeling and sitting back onto the heels with the arms stretched forward along the floor releases the mid-back and lats after a set spent holding them in a tight, contracted position. A slow trunk rotation from side to side while standing, arms loose, finishes the reset for the muscles that just spent a set resisting rotation.
Going Deeper
Single Arm Cable Row is used either to even out a back that pulls harder on one side or as a finishing movement once the heavier two-handed work is done. The exercise demands anti-rotation control, so grip and core fatigue often catch up before the lat reaches its limit, especially on the later reps of a set. Building a stronger core brace and a firmer grip separately gets past a plateau sooner than loading more weight onto the handle.
Someone new to this exercise typically learns to hold a square, stable torso within the first few sessions, then builds toward a confident working weight over four to eight weeks as the back and core adapt together.
How to Know You’re Improving
- A torso that stays square to the machine, from the first rep to the last
- A full pull to the ribs on every rep, led by the elbow rather than the hand
- The stack never allowed to settle, with a touch of tension kept on the handle at full extension
- A working weight per side heavy enough that the last 1 to 2 reps are hard for the back
A square, still torso through the whole set matters more as progress than the number on the stack.
Muscles Worked
- Latissimus Dorsi (the wide back muscle, pulling one side at a time with no help from the other)
- Rhomboids (the mid-back muscles between the shoulder blades, assisting the pull)
- Teres Major (a small muscle under the shoulder blade, adding to the single-arm pull toward the body)
- Biceps Brachii (the front of the upper arm, assisting the single-arm row toward the body)
- Obliques (the muscles along the sides of the waist, bracing isometrically against rotation)
FAQ
Is Single Arm Cable Row harder than Seated Cable Row? It is somewhat harder to do well, mainly because of the added coordination of resisting rotation with only one arm working, not because it needs more raw pulling strength.
Why does the torso want to rotate during this exercise? The cable pulls the working arm and shoulder forward and to the side, and without an active brace through the opposite hip and obliques, the trunk follows the pull. Resisting that pull is the demand this exercise is built to train.
Is this exercise good for fixing a strength imbalance between sides? Yes, training one arm at a time is a direct way to expose and correct a strength difference between the left and right side of the back, since neither side can compensate for the other.
How does this compare to a Dumbbell Row? Dumbbell Row uses a free weight moved through an arc under gravity, asking for more control through the whole range, while this exercise uses a cable that provides constant tension along a fixed line regardless of arm position.
Is some core fatigue after this exercise normal? Yes, fatigue through the obliques and grip after a full set on each side is expected. Sharp pain in the lower back or shoulder is different and worth getting checked.
Related to Seated Cable Row and Dumbbell Row, the two-handed cable and free-weight versions of the same pulling pattern.