One Arm Cable Row

The one-arm cable row is a great exercise that works the Latissimus Dorsi (lats), rhomboids, Trapezius, and Rear Deltoids.
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Some benefits of the one-arm cable row are,
  • It’s very stable. You’re able to grind out reps without losing form. Most people find it easier to keep the form strict with this variation.
  • Unilateral Development: Performing the exercise one arm at a time ensures that each side receives equal stimulus, which helps to address muscular imbalances.
  • Constant Tension: Cables provide consistent tension throughout the entire range of motion, unlike some free-weight alternatives, where resistance can vary.

How to do the one arm cable row

  • The foot from the same side as the hand that you’ll be rowing should be in the middle of the pad. Your other foot should be used to provide stability. Your body will be sitting slightly to the side.
  • Grip the handle with your palm facing inward.
  • Keep your shoulders back and down. You shouldn’t be doing the exercise with your shoulders shrugged up. Keep your chest up and don’t round your back.
  • Pull the handle with control, bring your elbows down, and keep them close to your body. Pull until your elbow is level with your body. You shouldn’t twist your body at all.
  • Slowly return the weight. 
  • Get a stretch on your lats before doing another rep.


Common mistakes
  • ​Not doing the exercise with control and not using the lats. Some people will rush through the reps, yank on the handle, and try to twist their body. Pull with control and slowly return the handle (2+ seconds). Try not to think about not pulling with your hands. I like to think about pulling from my elbows. You should be able to feel the lats doing the work. Your lats should be doing the majority of the work.
  • Shrugging your shoulders. You want to keep your shoulders back and down when pulling the bar.
  • Keeping your back rounded. You want to keep your back in a neutral position and with your chest proud.
  • Flaring their elbows. Your elbows should end up close to your body to engage the lats.