Single Arm Cable Row
Complete guide to Single Arm Cable Row. Learn proper form, technique, and execution. Targets Back — Upper Back, Middle Back. Requires cable. Step-by-step instructions and expert tips.
How to Perform Single Arm Cable Row
Attach a single handle to the low pulley of a cable machine and grab it with one hand.
Sit on the bench with your feet on the footrests and arm extended straight toward the pulley.
Retract your shoulder blades, engage your abs, and take a breath.
Pull the handle toward your hip by driving your elbow back, squeezing your shoulder blade at the top and exhale.
Slowly extend your arm back to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other arm.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |