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Single-Arm Cable Row

LatsUpper back BicepsRear delts Compound Cable machine
Demo (loops)

How to do it

Starting position

  1. Set the cable pulley to chest height.
  2. Grip the D-handle with one hand and face the cable.
  3. Sit on the bench and plant both feet firmly on the floor.
  4. Keep your back straight and hold your upper body steady.

Movement

  1. Keep your chest up and look straight ahead.
  2. Relax the wrist holding the handle and pull.
  3. Feel the contraction in your back as you return to the starting position.

Breathing

Exhale as you pull the handle and inhale as you return.

Trainer tips

  • Pull your elbows toward your hips
  • Stretch your shoulder blades forward as you reach
  • Keep your torso facing forward

Cautions

  • If you lean back excessively, you can suffer a lumbar injury, so brace your abs.
  • If your shoulder shrugs up, it can injure your traps, so keep your shoulder down and pull.
  • Twisting the torso to pull
  • Using a short range of motion

Exercise info

Primary musclesLatsUpper back
Secondary musclesBiceps · Rear delts
EquipmentCable machine
Movement patternHorizontal pull
Rep range10–15 reps (one side at a time)
7 similar exercises

Representative exercise: Single-Arm Cable Row

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.

With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 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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Related exercises

Cable Bent Over Reverse Grip RowHarderBarbell Reverse Grip Bent Over RowHarderPlate-Loaded Iso-Lateral One-Arm RowSimilar exerciseBand Lying Reverse Grip RowSimilar exerciseDumbbell Reverse Grip RowSame muscle · different equipment
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.