Movement overview

The Single Arm Cable Row is an isolation exercise targeting the latissimus dorsi, rhomboids, and trapezius muscles. It enhances unilateral strength and improves muscle symmetry by allowing each side of the body to work independently. This exercise also engages the biceps and forearms as secondary muscles.

Step-by-step cues

1. Attach a single handle to a low pulley cable machine.
2. Stand facing the machine with feet shoulder-width apart.
3. Grip the handle with one hand, palm facing inward.
4. Step back slightly to create tension in the cable, keeping your knees slightly bent.
5. Hinge forward slightly at the hips while maintaining a straight back.
6. Pull the handle towards your torso, keeping your elbow close to your body.
7. Squeeze your shoulder blade at the peak of the movement.
8. Slowly extend your arm back to the starting position under control.
9. Complete the desired number of repetitions before switching arms.

Technical tips

• Maintain a neutral spine throughout the exercise to avoid lower back strain.
• Focus on pulling with your back muscles rather than your arm to maximize effectiveness.
• Keep your core engaged to stabilize your body during the movement.
• Avoid using momentum; control the weight throughout both phases of the lift.
• Ensure full range of motion by fully extending and contracting your arm.
• Breathe out as you pull the handle towards you and inhale as you return to starting position.