A one-arm cable row exercise that targets the back muscles.
- +Allows for unilateral training
- +Targets back muscles effectively
- +Can be adjusted for different strength levels
- –Can strain lower back if not performed correctly
- –May be difficult for beginners
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
- Set cable at mid‑torso height with a single D‑handle
- Stand facing the stack, stagger your stance, soft knees
- Hinge slightly at hips, chest up, core tight, shoulders down
- Start with arm straight and shoulder blade reaching forward
- Pull elbow back along your side, squeezing the shoulder blade to spine
- Keep torso square; avoid twisting, shrugging, or leaning back
- Control the return to a full stretch; exhale on pull, inhale on release