Perform a single-arm horizontal pull on a cable machine to load the upper back, using a one-handed rowing motion to engage the mid- and upper-back muscles.
How to do the Single Arm Cable Row#
- Face the cable pulley and grasp the single-handle attachment with one hand, placing your feet firmly for balance.
- Hinge slightly at the hips and brace your core to maintain a neutral spine.
- Pull the handle straight back by driving your elbow toward your ribcage while keeping the upper arm close to the body.
- Squeeze your shoulder blades together at the end of the pull, pause briefly at the peak contraction.
- Slowly extend the arm to return the handle to the start while controlling the cable, then repeat and switch sides.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Biceps (Biceps Brachii), Rear delts (Posterior Deltoid), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Traps (Trapezius)
Common mistakes#
- Rotating or twisting the torso to yank the handle.
- Allowing the shoulder to shrug upward during the pull.
- Letting the elbow flare wide away from the body.
- Dropping scapular retraction at the top of the movement.
- Rushing the return phase and losing control of the cable.
