How to Single Arm Seated Cable Row

The Single Arm Seated Cable Row focuses on one side of the back at a time, which helps to correct imbalances and improve overall strength. This exercise isolates the back muscles, providing a deeper engagement compared to using both arms simultaneously.

Muscles Worked

• Latissimus Dorsi (upper back)
• Rhomboids (middle of the back)
• Trapezius (upper back and neck)
• Biceps (front of the arms)

Step-by-Step Guide: How to Perform Single Arm Seated Cable Row

1. Set Up: Sit at the cable row machine and adjust the seat height. Use a single handle attachment and grip it with one hand. Place your opposite hand on your thigh for support.
2. Row the Handle: Pull the handle towards your torso, keeping your elbow close to your body and squeezing your shoulder blade at the end of the movement.
3. Return Slowly: Extend your arm back to the starting position with control.
4. Repeat: Perform the desired number of repetitions on one side, then switch arms and repeat the exercise.