One-arm cable row: how to do it standing, seated or kneeling

How to do the single-arm cable row

Working one arm lets your shoulder blade reach farther forward and pull farther back than a two-handle row, so you get a longer stretch and a harder squeeze. The cable keeps tension on the whole rep, and you can see and fix a side that lags.

Swap for: One-Arm Dumbbell Row, Seated Cable Row, Machine Row

Muscles the single-arm cable row works

The one-arm cable row works your lats and the muscles between your shoulder blades: the mid traps and rhomboids. The rear delt and biceps help on every pull, and your obliques and abs work to stop your torso from twisting toward the cable.

Sets, reps and reps in reserve for the single-arm cable row

Single-arm cable row variations

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  Seated Cable Row

  Use both hands on the seated row when you want to move more total weight and save time.

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  Standing Cable Row

  Hinge forward with a two-hand handle on a low pulley when you want a bent-over row without loading your spine with a barbell.

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  Wide-Grip Cable Row

  Take a wide bar with elbows out when you want more upper back and rear delt than lats.

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Single-arm cable row alternatives

Dumbbell rows

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  One-Arm Dumbbell Row

  Brace on a bench and row a dumbbell when the cable station is taken or you train at home.

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  Incline Dumbbell Row

  Lie face down on an incline bench when you want the torso fully supported.

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Machines

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  Machine Row

  Use a plate-loaded or selectorized row when you want a fixed path and a chest pad to brace on.

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  Chest-Supported Row

  Use a chest-supported row when your lower back is tired from deadlifts.

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With a band

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  Band Bent-Over Row

  Stand on a band and row when you have no cable machine.

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Standing, seated or half-kneeling

Standing with a mid-height pulley lets you lean in and follow the cable through a long range, but your legs and trunk can help if you get loose. Sitting at the seated row station with one handle braces your legs on the footplate and allows heavier loads. Half-kneeling with the opposite knee down locks your hips in place and makes twisting easy to notice, which is good for learning the movement.

Pick one setup and keep it for a training block so your reps and weights are comparable from week to week.

Where to set the pulley

A low to mid pulley with the elbow travelling toward your hip puts the most work on the lats. A pulley set higher, around shoulder height, with the elbow drifting a little away from your side shifts more work to the upper back and rear delt. Change the angle only when you want a different target, not between sets.