Cable Split Stance Single Arm Row
Cable Split Stance Single Arm Row Exercise Description
The cable split stance single-arm row is a standing horizontal pull that builds back strength and scapular control using a contralateral, anti-rotation setup. The primary mover is the latissimus dorsi, with strong involvement from the rhomboids and middle trapezius for scapular retraction, plus the posterior deltoid and elbow flexors to assist the pull. Working one side at a time encourages even force production and precise shoulder mechanics while the split stance helps you keep the torso square and stable. The cable’s consistent line of resistance allows you to align the pull with your mid‑torso and maintain tension through the full range. Expect focused work on drawing the shoulder blade back and down while keeping a neutral spine and steady pelvis.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Brachialis, Deltoid - Posterior, Rhomboid Major, Rhomboid Minor, Teres Major, Trapezius - Middle Fibers
- Stabilizing Muscles: External Obliques, Gluteus Medius, Internal Obliques, 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 Split Stance Single Arm Row Exercise
‘- Set the pulley at roughly mid‑torso height and attach a single D‑handle.
– Stand facing the machine in a split stance; place the foot opposite the working arm forward for a stable base.
– Grip the handle with the working hand, arm extended, palm neutral; step back to create light tension on the cable.
– Square your hips and shoulders to the machine; soften both knees and hinge slightly at the hips.
– Brace lightly and keep a neutral spine with the rib cage stacked over the pelvis.
– Pack the shoulder (depress and draw the scapula slightly toward the spine) without shrugging.
– Initiate the row by retracting the shoulder blade, then drive the elbow straight back close to your torso toward the hip.
– Keep the wrist neutral and forearm in line with the handle; avoid flaring the elbow out.
– Maintain a quiet torso—no twisting, leaning, or shifting weight.
– Pause briefly at end range with the scapula retracted and the upper arm in line with your body.
– Return the handle under control, allowing the scapula to protract naturally without losing spinal alignment.
– Keep the neck long and eyes forward; repeat on the other side.
Cable Split Stance Single Arm Row Tips
‘- Set the pulley at roughly mid‑torso height so the line of pull matches your mid‑torso.
– Use a split stance with the foot opposite the working arm forward for a stable base.
– Square your hips and shoulders to the machine and keep both knees soft with a slight hip hinge.
– Brace lightly to keep a neutral spine with the rib cage stacked over the pelvis.
– Pack the shoulder by depressing it and drawing the scapula slightly toward the spine without shrugging.
– Initiate the row by retracting the shoulder blade, then drive the elbow straight back close to your torso toward the hip.
– Keep the wrist neutral and the forearm in line with the handle; avoid flaring the elbow out.
– Maintain a quiet torso—no twisting, leaning, or shifting weight as you pull.
– Pause briefly at end range with the scapula retracted and the upper arm in line with your body.
– Return the handle under control, allowing the scapula to protract naturally while keeping spinal alignment.
– Keep the neck long and eyes forward throughout the set.
Cable Split Stance Single Arm Row Beginner Introduction
The cable split stance single-arm row challenges the back in a standing position using a cable machine and a staggered stance. One arm pulls the handle while the opposite leg leads, creating a cross-body demand that encourages a steady, unmoving trunk. The cable’s steady pull allows the handle to travel alongside the ribs, so the lats, upper back, shoulders, and arms share the work through a long, smooth path.
Because the movement is anchored through the feet with the body upright, the hips and midsection contribute as stabilizers, resisting any twist or lean as the shoulder blade glides back and then forward again. Attention centers on drawing the arm toward the body by wrapping the shoulder blade toward the spine rather than relying only on the hand and forearm. Training each side separately helps highlight strength differences, promotes more symmetrical pulling mechanics, and supports better shoulder control during everyday tasks and other gym lifts.