Cable Seated One Arm Alternate Row
Cable Seated One Arm Alternate Row Exercise Description
The Cable Seated One Arm Alternate Row is a horizontal pulling exercise performed on a low cable station with a single handle. It primarily targets the latissimus dorsi and the mid-back musculature (rhomboids and middle/lower trapezius), with assistance from the posterior deltoid, biceps, and forearm flexors. Alternating arms emphasizes unilateral control, promoting even scapular retraction/depression and clean elbow tracking on each side. Maintaining a neutral spine with a slight hip hinge teaches trunk stability while the shoulder blade moves smoothly around the thorax. Expect a strong back-and-down scapular motion, a close-to-torso elbow path, and a full but controlled reach without lumbar rounding.
- 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, Teres Major
- Stabilizing Muscles: External Obliques, Flexor Carpi Ulnaris, 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 Seated One Arm Alternate Row Exercise
‘- Set a low pulley with a single D-handle. Sit tall on the bench/pad with feet braced, knees slightly bent, hips hinged slightly forward, and spine neutral.
– Grip the handle with one hand, arm extended, palm neutral (thumb forward). Keep ribs stacked over pelvis and shoulders level.
– Start the pull by drawing the working-side shoulder blade back and slightly down, then drive the elbow toward the rib cage. Keep the forearm and wrist neutral—no bending or shrugging.
– Finish with the handle near the lower ribs/waist, chest tall, and elbow just behind the torso without flaring.
– Pause briefly, then return the handle under control by allowing the elbow to straighten and the shoulder blade to protract naturally—maintain a neutral spine.
– Switch hands and repeat, alternating sides while keeping the non-working arm extended and the torso stable (no twisting or leaning back).
– Keep movement smooth; avoid using momentum, arching the lower back, or letting shoulders creep toward the ears.
– Keep eyes forward, jaw relaxed, and breathe steadily—exhale as you pull, inhale as you reach.
Cable Seated One Arm Alternate Row Tips
‘- Sit tall with feet braced, knees slightly bent, hips slightly hinged, and spine neutral.
– Keep ribs stacked over your pelvis and shoulders level as you row.
– Initiate each pull by drawing the working shoulder blade back and slightly down.
– Drive the elbow toward your rib cage, keeping it close to your torso rather than flared.
– Keep the forearm and wrist neutral—avoid bending the wrist or shrugging the shoulder.
– Finish the pull with the handle near your lower ribs/waist, chest tall, and elbow just behind your torso.
– Control the return by letting the shoulder blade protract naturally while the elbow straightens, without rounding your lower back.
– Alternate sides while keeping the non-working arm extended and your torso stable—no twisting or leaning back.
– Move smoothly and avoid using momentum, arching your lower back, or letting your shoulders creep toward your ears.
– Keep your eyes forward, jaw relaxed, and breathe steadily—exhale as you pull and inhale as you reach.
Cable Seated One Arm Alternate Row Beginner Introduction
The Cable Seated One Arm Alternate Row is a cable-machine back exercise that uses a low pulley and single handle to train one side at a time. Because each arm works independently, the pull on both sides can feel more balanced, with each shoulder blade sliding smoothly toward the spine and slightly downward as the handle comes in. This movement places strong emphasis on the lats, upper back, and traps, with extra support from the rear shoulders, biceps, and forearms.
The seated position with a slight forward lean encourages a long, steady torso while the arm moves. As the elbow travels close to the body and finishes just behind it, the upper back works through a strong squeeze without relying on swinging or leaning. The forward reach between pulls allows the shoulder blade to glide around the ribcage while the lower back stays steady. Overall, the exercise highlights controlled pulling, even left–right strength, and smooth shoulder-blade motion rather than momentum.