Cable Seated Single Arm Lats Focused Row
Cable Seated Single Arm Lats Focused Row Exercise Description
The Cable Seated Single Arm Lats Focused Row is a unilateral horizontal pulling exercise emphasizing the latissimus dorsi through controlled shoulder extension and adduction while maintaining a neutral spine. The cable’s consistent line of pull enables smooth resistance across the range of motion and precise elbow path toward the hip to highlight lat involvement. Single‑arm execution encourages full scapular motion (depression and retraction) and challenges the trunk to resist rotation, promoting solid torso stability. Key contributors include the latissimus dorsi as the prime mover, with assistance from the posterior deltoid and elbow flexors (biceps brachii, brachialis, brachioradialis). The middle and lower trapezius and rhomboids support scapular control throughout the pull. This variation helps reinforce clean rowing mechanics—shoulders down and back, elbow close to the torso—without excessive leaning or shrugging.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Brachioradialis, Deltoid - Posterior, Teres Major
- Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Rhomboid Major, Trapezius - Lower Fibers
- 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: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Seated Single Arm Lats Focused Row Exercise
‘- Set a low pulley with a single D‑handle. Sit tall with feet braced, knees slightly bent, and hips neutral.
– Grip the handle with one hand, arm extended, palm neutral. Stack ribs over pelvis; brace lightly.
– Depress and gently retract the working shoulder (“shoulder down and back”) without arching the low back.
– Initiate by drawing the shoulder blade back, then drive the elbow close to your side, aiming the handle toward your hip/lower ribs.
– Keep wrist neutral and forearm aligned with the cable; avoid shrugging or flaring the elbow.
– Pause briefly with the shoulder blade retracted; maintain tall posture.
– Return under control: allow the elbow to straighten and the shoulder blade to protract smoothly, keeping the spine neutral.
– Keep head aligned, eyes forward; avoid leaning back, twisting, or bouncing.
– Switch sides, matching setup and range of motion.
Cable Seated Single Arm Lats Focused Row Tips
‘- Sit tall with feet braced, knees slightly bent, and hips neutral.
– Stack your ribs directly over your pelvis and brace lightly before you pull.
– Depress and gently retract the working shoulder without arching your lower back.
– Initiate the movement by drawing the shoulder blade back before moving the arm.
– Drive the elbow close to your side, bringing the handle toward your hip or lower ribs.
– Keep your wrist neutral and your forearm aligned with the cable.
– Avoid shrugging the shoulder or flaring the elbow as you pull.
– Pause briefly with the shoulder blade retracted while maintaining a tall posture.
– Return under control, allowing the elbow to straighten and the shoulder blade to protract while keeping a neutral spine.
– Keep your head aligned, eyes forward, and avoid leaning back, twisting, or bouncing.
– Switch sides, matching your setup and range of motion on both arms.
Cable Seated Single Arm Lats Focused Row Beginner Introduction
The Cable Seated Single Arm Lats Focused Row is a cable-based pulling movement done one side at a time, centered on developing strong, deliberate back action. From a seated position, the handle travels horizontally toward the side of the body, giving steady resistance through the pull and return. Because the cable direction stays consistent, attention goes toward guiding the elbow toward the lower ribs or hip area so the large muscles along the sides of the back handle most of the work.
This row style highlights the lats while also involving the rear shoulders and the front of the arms, with support from the upper back and mid-back muscles around the shoulder blades. Working only one arm increases the demand on the midsection to stay steady against twisting or leaning, so the trunk and core contribute to overall control. The movement emphasizes smooth shoulder blade motion and an upright, relaxed posture, which can help refine rowing habits such as pulling close to the torso and moving without unnecessary shrugging or rocking.