Cable Single Arm High Row
Cable Single Arm High Row Exercise Description
The Cable Single Arm High Row is a unilateral pulling exercise that targets the latissimus dorsi, rhomboids, middle and lower trapezius, and posterior deltoid, with assistance from the biceps and forearm flexors. Using a high pulley creates a downward-and-back line of pull, reinforcing scapular depression and retraction while you guide the elbow toward the torso. The single‑arm setup helps you focus on symmetrical alignment, controlled scapular motion, and a full, comfortable range of motion. Cables provide constant tension throughout the path, making it easier to feel the mid‑back working without using momentum. Keep the spine neutral, ribs stacked, and shoulders “down” to emphasize the back rather than the upper traps. This movement fits the horizontal-to-diagonal rowing pattern commonly used to build strong, stable scapulothoracic mechanics for daily pulling tasks.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Biceps Brachii - Short Head, Deltoid - Posterior, Rhomboid Major, Rhomboid Minor, Teres Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Stabilizing Muscles: External Obliques, Flexor Carpi Ulnaris, Flexor Digitorum Superficialis, Internal Obliques, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Female
How To Do The Cable Single Arm High Row Exercise
‘- Set a cable to a high anchor and attach a single D‑handle.
– Stand facing the machine in a stable split stance; knees soft; slight hip hinge with a neutral spine.
– Grasp the handle with a neutral grip; arm slightly above shoulder height; elbow relaxed (not locked).
– Square hips and shoulders; brace the torso; keep ribs down and neck long.
– Set the shoulder by gently depressing and retracting the scapula.
– Initiate the row by driving the elbow down and back on a diagonal toward the lower ribs/side of the torso.
– Keep the shoulder low; avoid shrugging or letting the humeral head glide forward.
– Maintain wrist neutral and forearm in line with the cable; minimize torso rotation.
– Pause briefly with the shoulder blade retracted and depressed; feel tension in the mid‑back.
– Return under control, allowing the scapula to protract and upwardly rotate without losing trunk position.
– Keep breathing steady; repeat for the opposite side with identical setup and alignment.
Cable Single Arm High Row Tips
‘- Stand in a stable split stance with soft knees, a slight hip hinge, and a neutral spine.
– Square your hips and shoulders, brace your torso, and keep your ribs down and neck long.
– Gently depress and retract the shoulder blade before initiating each row.
– Drive the elbow down and back on a diagonal toward the lower ribs/side of the torso.
– Keep the shoulder low and avoid shrugging or letting the humeral head glide forward.
– Maintain a neutral wrist with the forearm in line with the cable.
– Minimize torso rotation so the movement stays in the shoulder and scapula.
– Pause briefly with the shoulder blade retracted and depressed to feel tension in the mid‑back.
– Return under control, allowing the scapula to protract and upwardly rotate without losing trunk position.
– Repeat on the opposite side with identical setup and alignment to reinforce symmetrical mechanics.
Cable Single Arm High Row Beginner Introduction
With The Cable Single Arm High Row, training happens one side at a time on a high cable, giving each arm and shoulder its own spotlight. The handle travels from a raised position down and slightly back, encouraging smooth shoulder‑blade motion and strong engagement through the lats, upper back, traps, and rear shoulder. The biceps and forearms also assist, creating a well-rounded pull through the entire upper body. Because the cable offers steady resistance from start to finish, the mid‑back stays working instead of relying on swinging or jerking.
This movement emphasizes a tall, steady torso with relaxed neck and shoulders so the back muscles handle most of the workload. Working one arm at a time also highlights any left‑right differences in posture, shoulder control, or comfortable range, supporting more even development. The high-to-low pulling path resembles many everyday actions, building strength and stability for common tasks that involve drawing objects toward the body from in front or above.