One Arm Cable Row Exercise Guide & Video

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Watch One Arm Cable Row

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Step 1. Attach a handle to a low pulley.

Step 2. Grip the handle with one hand. Put the opposite foot in front of the other.

Step 3. Pull the weight until the handle is at your chest.

Step 4. Return it to the starting position. Perform all reps with one arm before switching to the other arm.


The one arm cable row is a primarily shaping and developing motion for the middle back. By using one arm at a time, the user is able to isolate each side of the lat to balance the muscles of the back. This exercise can be performed in a variety of positions. The feet can be close together or staggered. A staggered foot position, where the foot opposite of the arm performing the exercise is placed in front of the body, can help to balance the body weight and make the exercise easier on the low back. The free arm can either be placed against the machine for support, or rested on the knee or hip. The keys when performing the one arm cable row is to get the longest range of motion possible and to perform the exercise in a deliberate manner.

One Arm Cable Row 4
One Arm Cable Row 3

Updated: April 1st, 2015