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Horizontal Pull Cable Intermediate Compound Unilateral Video

How to do the Single Arm Cable Row

Primary: Upper Back · also works Lats, Biceps, Forearms, Shoulders.

The single arm cable row is a strength exercise targeting the upper back muscles, lats, and biceps. It is performed using a cable machine, which allows for a smooth and controlled movement, providing resistance throughout the range of motion. This exercise helps in building back muscles, improving posture, and enhancing upper body pulling strength. It's particularly beneficial for creating balance and symmetry by isolating each side individually.

Demo video: Single Arm Cable Row · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand in front of the cable machine with your feet shoulder-width apart.

  2. 2

    Grasp the handle with one hand, keeping your arm extended.

  3. 3

    Pull the handle towards your torso, squeezing your shoulder blade together.

  4. 4

    Pause briefly at the top of the movement, then slowly return to the starting position.

  5. 5

    Perform the desired number of reps before switching to the other arm.

Coaching cues

  • Keep your back straight and core engaged throughout the movement.
  • Avoid using your legs or body to generate momentum; focus on using your back muscles.
  • Control the movement, especially when returning to the starting position, to maximize muscle engagement.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Single Arm Cable Row alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Face PullCable · beginner Seated Cable RowCable · beginner Close Grip Cable RowCable · intermediate Wide-Grip Cable RowCable · intermediate Band Face PullResistance Band · beginner Band Pull-ApartResistance Band · beginner

Frequently asked questions

What muscles does the Single Arm Cable Row work?

Primary: Upper Back. Secondary: Upper Back, Lats, Biceps, Forearms, Shoulders

How many sets and reps of Single Arm Cable Row should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Single Arm Cable Row?

Same movement pattern, different equipment: Face Pull, Seated Cable Row, Close Grip Cable Row, Wide-Grip Cable Row, Band Face Pull, Band Pull-Apart.

Is the Single Arm Cable Row good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.