Cable Single Arm Low Row With Rope Attachment
Cable Single Arm Low Row With Rope Attachment Exercise Description
The Cable Single Arm Low Row with Rope Attachment is a unilateral horizontal pull performed from a low pulley to train the latissimus dorsi, mid- and lower trapezius, rhomboids, and posterior deltoid, with assistance from the biceps and forearm flexors. Using a rope allows a neutral grip and a natural wrist/forearm alignment as you draw the elbow past the torso toward the hip. The single-arm setup emphasizes controlled scapular retraction and depression while the trunk resists rotation, promoting stable shoulder mechanics and a neutral spine throughout the movement. Constant cable tension encourages a smooth pull-and-return path, helping you feel the difference between reaching (scapular protraction) and rowing (scapular retraction) without jerking. Keep the torso tall, ribs stacked, and shoulders away from the ears to load the back rather than the neck.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Brachioradialis, Deltoid - Posterior, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Stabilizing Muscles: External Obliques, Internal Obliques, Longissimus, Multifidus, 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: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Single Arm Low Row With Rope Attachment Exercise
‘- Set the cable to the lowest pulley and attach a rope.
– Sit at a low row station or bench with feet on the footplates; knees softly bent.
– Hold one end of the rope in the working hand (neutral grip); let the free end hang.
– Brace lightly, stack ribs over pelvis, and keep a neutral spine with chest tall.
– Start with the arm extended and shoulder gently forward (controlled scapular protraction).
– Initiate by drawing the shoulder blade down and back; then drive the elbow close to your side.
– Pull the rope toward the lower ribs/hip; keep the wrist neutral and avoid shrugging.
– Pause briefly with the shoulder blade retracted; torso stays still—no twisting or leaning.
– Return slowly, allowing the shoulder blade to glide forward without rounding the upper back.
– Keep head neutral and gaze forward; breathe steadily.
– Switch sides and perform the same steps on the other arm.
Cable Single Arm Low Row With Rope Attachment Tips
‘- Set the cable on the lowest pulley with a rope attachment to use a neutral grip.
– Sit tall on the bench with feet on the footplates, knees softly bent, and ribs stacked over the pelvis.
– Begin each rep with the arm extended and the shoulder gently forward to establish controlled scapular protraction.
– Initiate the row by drawing the shoulder blade down and back before driving the elbow close to your side.
– Pull the rope toward the lower ribs/hip while keeping the wrist neutral and shoulders away from the ears.
– Keep the torso tall and still, resisting any twisting or leaning as you row.
– Briefly pause with the shoulder blade retracted at the end of the pull.
– Return the arm slowly, allowing the shoulder blade to glide forward without rounding the upper back.
– Maintain a neutral head position with your gaze forward and breathe steadily.
– Repeat the same setup and execution when you switch to the other arm.
Cable Single Arm Low Row With Rope Attachment Beginner Introduction
The Cable Single Arm Low Row with Rope Attachment is a cable-machine back exercise that works one side at a time. Using a rope handle lets the working arm stay in a comfortable, palms-in position while the cable pulls from a low point. As the hand travels from a stretched position in front of the body toward the side of the lower ribs or hip, the elbow leads the motion and the shoulder blade glides along the ribcage. This pattern challenges the back, shoulders, biceps, and forearms while the rest of the body stays steady.
Because only one arm moves, the midsection and trunk play a big role in staying upright and resisting any twist. The movement emphasizes smooth, controlled pulling and returning, rather than jerky motions, so the difference between reaching forward and drawing the shoulder blade back becomes very clear. With an elongated spine, relaxed neck, and shoulders settled away from the ears, effort centers on the back muscles instead of creeping into the neck or traps.