- Attach a single handle to a low cable pulley.
- Stand or sit facing the cable machine.
- Hold the handle with one hand and fully extend your arm.
- Keep your chest lifted and shoulders level.
- Brace your core and maintain a neutral spine.
- Pull your elbow back toward your hip.
- Keep your arm close to your body throughout the movement.
- Squeeze your shoulder blade at the end of the row.
- Slowly extend your arm back to the starting position.
- Complete the desired repetitions before switching sides
PT Will Duru’s Perspective
The cable single-arm row is one of the best exercises for building back strength and improving muscular balance.
I use this exercise regularly because it allows each side of the body to work independently. This can help identify and correct strength imbalances that often go unnoticed during two-handed rowing exercises.
The cable also provides constant tension throughout the movement, making it easier to maintain tension on the lats and upper back.
Add this exercise to your training if you want a stronger back, improved posture, better mind-muscle connection, and more balanced strength development.
About PT Will Duru
PT Will Duru is a Personal Trainer, the Founder of the 12REPS strength training app, and holds a BSc (Hons) in Sport and Exercise Science.
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Builds lat and upper-back strength
- Improves muscular balance between sides
- Enhances posture
- Strengthens the biceps and forearms
- Improves mind-muscle connection
- Supports better rowing performance
- Provides constant cable resistance
Frequently Asked Questions
Is the cable single-arm row good for beginners?
Yes. It is an excellent exercise for learning proper rowing mechanics and back engagement.What muscles does the cable single-arm row work?
It primarily targets the lats, rhomboids, trapezius, rear deltoids, biceps, forearms, and core.Why train one arm at a time?
Single-arm training helps improve muscular balance and can highlight weaker sides.Should I rotate my torso during the row?
No. Keep your torso stable and focus on driving your elbow back.How many reps should I perform?
Aim for 8 to 15 repetitions per side with controlled technique and a full range of motion.
