Cable Seated Single Arm Row
Cable Seated Single Arm Row Exercise Description
The Cable Seated Single Arm Row is a unilateral horizontal pulling exercise performed on a low cable while seated upright. Primary movers include the latissimus dorsi, middle and lower trapezius, and rhomboids, with the posterior deltoid assisting; the biceps and forearm flexors contribute at the elbow, while the rotator cuff and trunk musculature stabilize the shoulder and spine. Rowing one arm at a time allows precise control of scapular depression and retraction and promotes an elbow path close to the torso. The cable’s continuous resistance supports smooth motion and control through both the pull and the return. The aim is to initiate from the shoulder blade, maintain a neutral spine, and draw the handle toward the side of the lower ribs without shrugging or twisting.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Brachioradialis, Deltoid - Posterior
- Stabilizing Muscles: External Obliques, Infraspinatus, Subscapularis, Supraspinatus, Teres Minor
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Depressors, Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Lower Traps, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Female
How To Do The Cable Seated Single Arm Row Exercise
‘- Set a low pulley with a single D-handle; sit tall with feet braced, knees slightly bent, neutral spine.
– Hold the handle with a neutral grip; arm straight but not locked; shoulder gently protracted without rounding your back.
– Inhale to brace lightly; begin by drawing the shoulder blade down and back (depress and retract).
– Continue by pulling the elbow alongside your torso toward the lower ribs.
– Keep wrist neutral and forearm aligned with the cable; avoid flaring the elbow.
– Keep shoulders level and away from ears; torso and pelvis remain square to the stack.
– Stop the pull when the elbow reaches your trunk with the scapula set—no shrugging.
– Control the return, allowing the arm to straighten and the shoulder blade to protract under control.
– Maintain head neutral and rib cage stacked over pelvis throughout; repeat on the other side.
Cable Seated Single Arm Row Tips
‘- Sit tall with feet braced, knees slightly bent, and maintain a neutral spine.
– Start with the arm straight but not locked and the shoulder gently protracted without rounding your back.
– Inhale to brace lightly before initiating the pull.
– Begin the movement by drawing the shoulder blade down and back before bending the elbow.
– Pull the elbow alongside your torso toward the lower ribs, keeping it close rather than flared.
– Keep the wrist neutral and the forearm aligned with the cable throughout the pull.
– Keep shoulders level and away from your ears, and avoid shrugging.
– Keep your torso and pelvis square to the weight stack, avoiding twisting.
– Stop the pull when your elbow reaches your trunk with the shoulder blade set, rather than pulling farther with a shrug.
– Control the return, allowing the arm to straighten and the shoulder blade to protract under control while keeping your head neutral and rib cage stacked over your pelvis.
Cable Seated Single Arm Row Beginner Introduction
The Cable Seated Single Arm Row is a machine-based back exercise where the weight moves horizontally while you sit upright and pull with one arm. Working one side at a time encourages even strength between left and right and highlights how each shoulder blade moves. The cable provides steady tension, which supports a smooth, controlled pull toward the side of the body and an equally controlled return.
This row mainly targets the lats and upper back, with help from the rear shoulder, biceps, and forearms. The shoulder muscles and core play a supporting role, helping the spine stay tall and steady while the arm moves. The movement centers on guiding the shoulder blade gently down and in toward the spine as the elbow travels close to the ribs, then allowing the arm to lengthen again without jerking or collapsing through the torso. Overall, it is a back exercise that blends strength, posture awareness, and shoulder control in a seated cable setup.