Cable Single Arm High Row
Cable Single Arm High Row Exercise Description
The Cable Single Arm High Row is a unilateral back exercise performed with a high pulley to train a strong, controlled pull from overhead to the torso. It primarily targets the latissimus dorsi while also engaging the rhomboids, middle and lower trapezius, and posterior deltoid for scapular control. The biceps brachii, brachialis, and brachioradialis assist at the elbow. Working one side at a time helps address side-to-side coordination and encourages core anti-rotation as you keep the torso stable. The high-to-low path emphasizes scapular depression and retraction, reinforcing good shoulder mechanics and a neutral spine throughout the movement.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Biceps Brachii - Short Head, Brachialis, Brachioradialis, Deltoid - Posterior, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Quadratus Lumborum, 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: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Single Arm High Row Exercise
‘- Set a cable pulley above head height and attach a single D-handle.
– Stand facing the machine in a comfortable split stance; feet planted, torso tall, ribs stacked over pelvis.
– Grip the handle with a neutral wrist; start with the arm slightly in front of and above the shoulder.
– Brace your core and keep a neutral spine; keep shoulders down (avoid shrugging).
– Initiate by depressing and gently retracting the scapula, then drive the elbow down and back toward your side.
– Keep the forearm roughly in line with the cable; avoid flaring the elbow wide.
– Pull until the hand reaches the lower rib/side of torso with the upper arm close to the body; pause briefly.
– Control the return, allowing the shoulder to upwardly rotate and protract under control to a comfortable stretch.
– Keep your chest square and head neutral; avoid leaning back or rotating toward the handle.
– Switch sides and perform the movement the same way.
Cable Single Arm High Row Tips
‘- Stand facing the machine in a split stance with feet planted, torso tall, and ribs stacked over your pelvis.
– Grip the D-handle with a neutral wrist and start with your arm slightly in front of and above your shoulder.
– Brace your core to maintain a neutral spine and resist rotation as you pull.
– Keep your shoulders down and avoid shrugging throughout the movement.
– Initiate each rep by depressing and gently retracting your shoulder blade before driving the elbow.
– Drive your elbow down and back toward your side, keeping your upper arm close to your body.
– Keep your forearm roughly in line with the cable and avoid flaring your elbow wide.
– Pull until your hand reaches your lower rib/side of torso and pause briefly at the end of the pull.
– Control the return, allowing the shoulder to upwardly rotate and protract under control to a comfortable stretch.
– Keep your chest square and head neutral; avoid leaning back or rotating toward the handle.
– Repeat on the other side with the same stance, alignment, and control to build side-to-side coordination.
Cable Single Arm High Row Beginner Introduction
The Cable Single Arm High Row is a standing cable movement that trains one side of the back at a time using a handle attached high on the machine. The arm works through an overhead-to-ribcage path, challenging the lats while also involving the upper back, traps, rear shoulder, biceps, and forearms. Because the handle travels from above down toward the side of the torso, the shoulder blade is guided to move down and in, encouraging smooth, well-organized shoulder motion.
Since this exercise is performed with only one arm working, the body resists twisting and leaning, giving the core an extra stability challenge. Each side has to produce its own strength and control, which highlights any right-to-left differences and helps build better coordination. The overall feel is a strong yet controlled pull with an upright posture, combining back and arm strength with steady trunk positioning.