# Single Arm Row (Cable)

> A one-arm seated cable row that trains your lats and upper back one side at a time.

Page: https://fitnessie.app/exercises/cable-single-arm-row/
Type: Cable · Pull
Demo video: https://fitnessie.app/demos/single-arm-row-cable/8e6add10a645b9c5.mp4

## How to do it

1. Sit at the cable station, grab the handle with one hand and set your feet on the plate with knees slightly bent.
2. Lean forward slightly and let your shoulder blade slide forward.
3. Pull the handle toward the side of your abdomen while leaning back slightly and drawing your shoulder blade back.
4. Return slowly by extending your arm.

## Key cues

- Slight forward lean at the start
- Handle to the side of the abdomen
- Shoulder blade back at the end
- Trunk stays square
- Return slowly

## Common mistakes

- Twisting the torso too much
- Jerking the handle back in
- Leaning far back to finish the pull

## Muscles worked

- Primary: Lats, traps and rear delts
- Secondary: Biceps and forearms

## Equipment

Cable machine and d-handle.

## References

- [StrengthLog: One-Handed Cable Row](https://www.strengthlog.com/one-handed-cable-row/)
- [BarBend: Seated Cable Row](https://barbend.com/seated-cable-row/)