What muscles does Single Arm Cable Row work?

The Single Arm Cable Row primarily targets the Back, specifically the Upper Back, Middle Back. It also engages secondary muscles including Back, Biceps, Forearms.

How often should I do Single Arm Cable Row?

For optimal results, include Single Arm Cable Row in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Single Arm Cable Row?

To perform Single Arm Cable Row, you will need cable. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Single Arm Cable Row suitable for beginners?

Yes, beginners can perform Single Arm Cable Row with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Single Arm Cable Row at home?

Single Arm Cable Row requires cable, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Single Arm Cable Row

Learn how to do the Single Arm Cable Row with proper form, setup, and execution.

This cable movement primarily targets back, including upper back, middle back.

How to Perform Single Arm Cable Row

1
Attach a single handle to the low pulley of a cable machine and grab it with one hand.
2
Sit on the bench with your feet on the footrests and arm extended straight toward the pulley.
3
Retract your shoulder blades, engage your abs, and take a breath.
4
Pull the handle toward your hip by driving your elbow back, squeezing your shoulder blade at the top and exhale.
5
Slowly extend your arm back to the starting position and breathe in.
6
Once finished training one side, do the same number of reps with your other arm.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.