Master The Single Arm Cable Row: Your Guide To A Stronger Back

Dr. Arvid McGlynn MD 24 Aug 2025

Are you looking for a way to really build your back muscles and improve your overall upper body strength? The single arm cable row, a truly effective exercise, is often your answer. This movement can help you get stronger, enhance your core, and even improve how you hold yourself, which is rather important for everyday life, you know.

This exercise, performed using a cable machine, involves a seated position where you pull a handle towards your torso with just one arm. It makes you focus on squeezing your shoulder blades together, which is a key part of getting good results, in a way. It targets your lats while also engaging your rear delts, making it a very useful part of any back and shoulder workout you might be doing.

Many people wonder how to improve their upper body strength and stability without falling into the trap of dull, repetitive workouts. This exercise is definitely a fantastic choice for isolating those back muscles, with a small emphasis on the lats, too. We’re going to show you how to do it correctly, understand its many benefits, and offer tips for making it a staple in your fitness routine, you know.

What is the Single Arm Cable Row?
Why Bother? The Benefits of This Exercise
Getting It Right: Proper Form and Technique
Variations to Keep Things Interesting
- Standing Single Arm Cable Row
- Single Arm High Row
Programming It Into Your Workouts
Common Questions About the Single Arm Cable Row
Bringing It All Together

What is the Single Arm Cable Row?

The single arm cable row is a pulling exercise that really works the back muscles in general, particularly the latissimus dorsi, or lats, as they are often called. It is performed with a cable machine, which gives you constant tension throughout the movement, that is quite different from free weights, for instance. This helps you keep your muscles working hard the whole time, which is rather good for muscle growth, you know.

You typically sit down, grab a handle with one hand, and pull it towards your body. The goal is to move the weight using your back muscles, not just your arm, you see. This exercise is fantastic for isolating the muscles on one side of your back, allowing you to really focus on that connection between your mind and muscle, which is a pretty big deal for results, actually.

It's a versatile movement, meaning you can adjust your body position or the cable height to target different parts of your back. This makes it a useful addition to many different workout plans, and it's quite popular among people who want to build a strong, balanced back, so. Kaged, a fitness and supplement company, has even put out video tutorials showing how to do this exercise correctly, emphasizing its benefits as a back muscle builder, you know.

Why Bother? The Benefits of This Exercise

This exercise offers a lot more than just looking good, you know. It corrects muscle imbalances and helps build a strong, functional body. Discovering the benefits of this movement can really change how you approach your back and shoulder workouts, so.

Muscle Engagement

The single arm cable row truly shines in how it targets your back. It primarily hits your lats, those big muscles on the sides of your back that give you that V-taper shape, for instance. But it also gets your rear delts involved, which are the back part of your shoulders, and that is quite important for shoulder health and strength, you know. This means you are working several key upper body muscles all at once, which is pretty efficient, actually.

The exercise really focuses on the back musculature, with a small emphasis on the lats, as my text mentioned. To help you apply this bias, a small adjustment to your set up and execution can make a big difference, you see. It’s all about feeling those specific muscles work, rather than just moving the weight, which is a common mistake, sometimes.

Core Stability and Balance

Because you are pulling with only one arm, your core muscles have to work extra hard to keep your body stable and prevent twisting, you know. This makes the single arm cable row a fantastic exercise for enhancing core strength and stability, which is something many people overlook, actually. A strong core helps with almost every other exercise you do, and it protects your spine, too, so it’s a big win.

Improving your core in this way also helps with balance, which is something that benefits everyone, from athletes to people just trying to stay active as they get older, you know. It’s a very practical benefit that carries over into daily movements, making you feel more grounded and in control of your body, which is rather nice, you know.

Fixing Muscle Differences

Many people have one side of their body that is stronger than the other, and that is completely normal, you know. The single arm cable row is a perfect way to address these muscle differences. By working each arm separately, you can make sure both sides get equal attention and strength development, which helps prevent injuries down the road, actually.

It goes beyond just looking good; it corrects these imbalances, which can cause problems like poor posture or even pain if left unaddressed, you see. Focusing on one arm at a time allows you to identify and strengthen your weaker side, leading to a more balanced and functional physique, which is something many people aim for, you know.

Better Posture

With so much time spent sitting or looking at screens, many of us develop rounded shoulders and a slouched posture, which is not great, you know. Strengthening your back muscles, especially the lats and rear delts, helps pull your shoulders back and down, improving your posture significantly, for instance. This exercise directly contributes to that, making it an excellent choice for anyone wanting to stand taller and feel better, you see.

Good posture is not just about appearances; it helps with breathing, reduces back pain, and can even make you feel more confident, too. The single arm cable row is a simple yet powerful tool for achieving this, and it’s a benefit that you will notice every day, which is pretty cool, actually. Learn more about back health on our site, for instance.

Getting It Right: Proper Form and Technique

To really get the most out of the single arm cable row, proper form is everything, you know. Doing it wrong can mean you don't work the right muscles, or even worse, you might hurt yourself, so. In this video, we demonstrate proper form and technique to help you effectively target and strengthen your back muscles, which is very important, actually.

Setting Up Your Machine

First, pick the right handle, usually a D-handle, which is quite common, you know. Sit on the bench with your feet firmly planted on the footplate, or on the floor if that feels more stable. Make sure your back is straight, not rounded, and lean forward just a little from your hips, you see. This starting position is quite important for engaging your back properly, so.

Adjust the weight so it feels challenging but allows you to maintain good form for all your repetitions, too. Don't go too heavy too soon, as that is a common mistake people make, you know. It's better to use a lighter weight with perfect form than a heavy one with sloppy movement, which really won't help you much, actually.

The Pull Movement

Grab the handle with one hand, keeping your arm extended towards the cable machine, you know. Start the pull by engaging your back muscles, drawing your shoulder blade back and down, for instance. Pull the handle towards your torso, aiming for your lower rib cage or waist area, you see. Really focus on squeezing your shoulder blade at the peak of the movement, as this is where you get the most muscle activation, actually.

Keep your elbow close to your body as you pull, and try not to let your torso twist too much, you know. Your core should be working to keep you stable, which is a sign you are doing it right, so. Eric Martinez, a well-known fitness coach, often teaches how to do the standing single arm cable row, emphasizing the importance of a controlled pull, which is very similar for the seated version, too.

The Return

After you have squeezed your shoulder blade, slowly let the weight return to the starting position, you know. Control the movement; don't just let the weight snap back, as that can be a bit dangerous, actually. This controlled return, or eccentric phase, is just as important for muscle growth as the pull itself, you see.

Allow your shoulder blade to protract, meaning it moves forward, getting a good stretch in your lats, too. This full range of motion helps ensure you are working the muscle through its entire length, which is rather beneficial, you know. It's all about smooth, deliberate movements, not jerky ones, so.

Important Pointers

Keep Your Back Straight: Avoid rounding your back at any point, as this can put strain on your spine, you know.
Control the Weight: Don't use momentum to swing the weight; let your muscles do the work, which is the whole point, actually.
Breathe: Inhale as you extend your arm, and exhale as you pull the handle towards you, which helps with stability, you see.
Focus on the Squeeze: Really think about squeezing your shoulder blade at the end of the pull; this helps activate the right muscles, for instance.
Equal Reps: Make sure you do the same number of repetitions on both sides to maintain balance, which is pretty important, you know.

Variations to Keep Things Interesting

The single arm cable row is a versatile movement, and there are ways to change it up to keep your workouts fresh and target your muscles in slightly different ways, you know. Discover the benefits, variations, and programming tips for this versatile movement, which can really add a new dimension to your routine, actually.

Standing Single Arm Cable Row

Instead of sitting, you can perform this exercise while standing, which adds a whole new challenge to your core, you know. Eric Martinez teaches how to do the standing single arm cable row, and it’s a great way to work your anti-rotation muscles, which keep your body from twisting, you see. You'll need to brace your core even more to stay stable, which is a good thing for overall functional strength, actually.

To do this, stand facing the cable machine, take a step back to create tension, and assume a staggered stance for balance, too. Pull the handle towards your torso just like the seated version, but focus on keeping your hips and shoulders square to the machine, which is quite difficult, sometimes. This variation is really good for sports carryover, as it mimics movements you might do in real life, you know.

Single Arm High Row

Another variation is the single arm high row, where the cable is set at a higher position, typically shoulder height or above, you know. This changes the angle of pull and puts more emphasis on your upper back and rear delts, which are often overlooked, actually. Read our cable single arm high row guide to learn how to do this exercise, the muscles worked, and the main benefits, for instance.

This movement is performed by pulling the handle down and across your body, towards your opposite hip or waist, you see. It creates a slightly different feeling and can help you develop a more comprehensive back, which is rather desirable, you know. It's a good way to add variety and ensure you're hitting all parts of your back, too.

Programming It Into Your Workouts

The single arm cable row can fit into many different workout splits, you know. It's a pulling exercise, so it naturally goes well on back day, or as part of an upper body workout, for instance. You could do 3-4 sets of 8-12 repetitions on each arm, making sure you rest adequately between sets, which is quite important for recovery, actually.

You might use it as a primary back exercise, or as an accessory movement after your heavier compound lifts, too. Because it helps with muscle imbalances, you might even start your back workout with it, focusing on your weaker side first, you see. Remember to perfect your technique and maximise your workout by really feeling the muscles work, which is the key to progress, you know. You can find more videos like how to do cable pull throughs, which also helps with core strength, for instance, to complement this exercise. Learn more about different workout plans on our site, too.

Common Questions About the Single Arm Cable Row

People often have questions about this exercise, and that is completely understandable, you know. Here are some common ones that come up, which might help you too, actually.

Is single arm cable row good for lats?
Yes, it is very good for your lats! The single arm cable row is a fantastic exercise for isolating the latissimus dorsi, which are those big muscles on the sides of your back, for instance. By pulling with one arm, you can really focus on getting a deep contraction in your lat, which helps build thickness and width in your back, you see. It allows for a greater range of motion and a stronger mind-muscle connection, too, which is quite beneficial for muscle growth, you know.

What is the difference between cable row and single arm cable row?
The main difference is the number of arms you use, and that is pretty obvious, you know. A standard cable row uses both arms simultaneously, often with a V-bar or a straight bar, for instance. This allows you to lift heavier weights and works both sides of your back at the same time, which is efficient, actually. The single arm cable row, on the other hand, uses just one arm, which means you can address muscle imbalances and focus more intensely on one side of your back at a time, you see. It also requires more core stability to prevent your body from twisting, which is a good bonus, too.

What muscles does single arm cable row work?
This exercise works a variety of muscles in your back and shoulders, you know. The primary muscle worked is the latissimus dorsi, or lats, which are the large muscles that give your back width, for instance. It also engages your rhomboids and trapezius muscles, which are important for pulling your shoulder blades together and keeping your shoulders healthy, you see. Your rear deltoids, the back part of your shoulders, also get a good workout, and your biceps and forearms assist in the pulling motion, too. Finally, your core muscles work hard to stabilize your torso, which is pretty comprehensive, actually.

Bringing It All Together

The single arm cable row is a truly effective exercise for building a strong, balanced back and improving your overall physical capabilities, you know. From targeting your lats and rear delts to enhancing core stability and correcting muscle imbalances, its benefits are many, actually. By focusing on proper form and exploring its variations, you can make this movement a very valuable part of your fitness journey, too.

It's all about making smart choices in your workouts to achieve lasting results, you see. So, give the single arm cable row a try, really pay attention to your technique, and feel the difference it can make in your strength and how you carry yourself, which is rather empowering, you know. Ready to elevate your fitness game without falling into the trap of dull, repetitive exercises? This one is definitely a good choice, so. For more fitness insights and tips, you can visit Bodybuilding.com, for instance, which has a lot of useful information, too.

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