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Cable Single Arm High Scapula Row

Upper backTraps Rear deltsLats Isolation Cable machine
Demo (loops)

How to do it

Starting position

  1. Set an incline bench in front of the high pulley and sit down.
  2. Grip the handle with one hand and extend your arm diagonally upward.
  3. Lean your torso against the bench to stabilize it.

Movement

  1. With your arm nearly straight, pull as if squeezing your shoulder blade back.
  2. Then, bend your elbow slightly to finish.
  3. Slowly return, letting your shoulder blade follow forward.
  4. Complete the target reps and switch arms.

Breathing

Exhale as you pull, inhale as you return.

Cautions

  • If you pull hard with your arms, you defeat the purpose. Shoulder blade movement comes first.
  • Use light weight. This is not an exercise meant for large movements.

Exercise info

Primary musclesUpper backTraps
Secondary musclesRear delts · Lats
EquipmentCable machine
Movement patternIsolation
Rep range12–20 reps (one side at a time)
9 similar exercises

Representative exercise: Cable Single Arm High Scapula Row

How GYMKC sets the weight for this exercise

For example, if you do 12 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 62.6 kg.

With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.