Single-Arm Cable Row

How to perform the Single-Arm Cable Row

1. Set a single D-handle on a low cable pulley and sit or stand in a staggered stance facing the machine with the cable at torso height.
2. Grip the handle with one hand and let the arm extend fully so the cable pulls the shoulder blade into a protracted stretch.
3. Brace the trunk and keep the hips square, using the free hand on a support if standing to resist rotation.
4. Row the handle toward your lower ribs by retracting the shoulder blade first, then driving the elbow back past the torso.
5. Allow a slight controlled torso rotation toward the working side to lengthen the contracted range the single arm allows.
6. Return the handle forward under control into a full stretch, finish all reps, then repeat on the other arm.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Twisting the whole torso to heave the handle back rather than a small controlled rotation with a braced trunk.
• •Pulling with the biceps first instead of retracting the shoulder blade to start the row.
• •Cutting the forward reach short so the lat never fully stretches between reps.
• •Letting the working shoulder roll forward at the stretch instead of keeping it packed down.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.