A rowing exercise performed one arm at a time using a cable machine to target the back muscles.
- +Allows for unilateral training
- +Isolates back muscles effectively
- +Adjustable resistance
- –Can be time-consuming
- –Less core engagement compared to free weight rows
- –Potential for overuse injuries if form is not monitored
This exercise targets:
Upper Back
Lats
Traps
Shoulders
Rear Delts
Rotator Cuff
–
Biceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Attach a single D-handle; sit with feet on the platform and knees slightly bent
- Sit tall with a neutral spine; chest up, shoulders down and back
- Grab the handle with one hand; other hand can hold the bench or frame for stability
- Start with your arm extended and shoulder reaching slightly forward for a full stretch
- Row by pulling your elbow back close to your side; squeeze your shoulder blade toward your spine
- Pause briefly, then return slowly, allowing the shoulder to protract without rounding your back
- Keep torso still—no leaning, twisting, or shrugging; brace your core
- Exhale as you pull, inhale as you return; use a controlled tempo