Cable Single Arm Low Scapular Row
Cable Single Arm Low Scapular Row Exercise Description
The Cable Single Arm Low Scapular Row is a unilateral horizontal pull performed from a low pulley to train the back while emphasizing controlled scapular motion. The primary movers are the latissimus dorsi, middle and lower trapezius, and rhomboids, with assistance from the posterior deltoid and elbow flexors. Working one side at a time helps you focus on scapular depression and retraction—keeping the shoulder down and back—while maintaining a neutral spine. The low cable line encourages the elbow to track close to the torso toward the hip, reinforcing lat engagement without shrugging. This variation also challenges anti-rotation through the trunk so the torso stays square to the cable. Use smooth, deliberate control, allowing the shoulder blade to glide forward on the return without losing posture, then drawing it down and back to initiate each pull.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Brachialis, Brachioradialis, Deltoid - Posterior
- Stabilizing Muscles: External Obliques, Internal Obliques, Longissimus, Multifidus, Transversus Abdominis
- 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: Male
How To Do The Cable Single Arm Low Scapular Row Exercise
‘- Set a D-handle on the lowest pulley. Stand facing the stack in a staggered stance, feet flat.
– Hinge slightly at the hips; ribs stacked over pelvis; spine neutral; chest tall.
– Grip the handle with a neutral wrist and arm extended (not locked). Shoulder may protract slightly.
– “Pack” the shoulder: draw the scapula down and back before the elbow moves.
– Pull by driving the elbow backward and slightly toward the hip, close to your torso.
– Keep shoulders level and torso square; avoid trunk rotation or leaning.
– Stop when the hand reaches the lower ribs/side; do not overextend or arch the back.
– Return under control, allowing the shoulder blade to protract at end range without shrugging.
– Keep the neck long and gaze forward; avoid wrist bending and elbow flaring.
– Switch sides and repeat with the same posture and range.
Cable Single Arm Low Scapular Row Tips
‘- Stand facing the stack in a staggered stance with both feet flat for a stable base.
– Hinge slightly at the hips with ribs stacked over the pelvis to keep a neutral spine and tall chest.
– Grip the handle with a neutral wrist and an extended (but not locked) arm, allowing slight shoulder protraction at the start.
– “Pack” the shoulder by drawing the scapula down and back before the elbow begins to move.
– Drive the elbow backward slightly toward the hip, staying close to your torso as you pull.
– Keep your shoulders level and torso square to the cable, avoiding any trunk rotation or leaning.
– Stop the pull when your hand reaches your lower ribs/side, without overextending or arching your back.
– Return the handle under control, letting the shoulder blade protract at end range without shrugging.
– Keep your neck long with your gaze forward, avoiding wrist bending and elbow flaring.
– When you switch sides, match the same posture, control, and range of motion.
Cable Single Arm Low Scapular Row Beginner Introduction
The Cable Single Arm Low Scapular Row, a cable-based pulling movement, trains one side of the upper body at a time. This variation uses a low pulley position so the handle moves in toward the lower ribs and hip. The back muscles, including the lats, upper back and mid traps, take on most of the effort, with support from the rear shoulder and arm muscles. Because the cable sits close to the floor, the elbow path stays tucked near the side, emphasizing the side of the back rather than an upward shrugging motion.
Another hallmark of this row style is deliberate motion of the shoulder blade. At the start and finish of each repetition, the shoulder blade glides around the ribcage, then transitions smoothly downward and inward toward the spine to begin the pull. Since the cable challenges only one side, the midsection also works hard to resist twisting or leaning, which contributes to a solid, upright stance and steady head and neck position throughout the movement.