Exercise Guide
How to do cable seated one arm row
Master the setup, range of motion, and tempo for safer, more effective reps.
Overview
Training one side at a time is one of the best ways to ensure your dominant side isn't doing all the work. The Seated One Arm Row allows you to rotate your torso slightly at the end of the reach, giving the lats a massive stretch that you simply can't get with two hands on a bar.
Because you are using a single handle, you can also customize your hand position—rotating from a palms-down to a palms-in grip—to find the path that feels best for your shoulder. This is a 'must-do' for anyone looking to build a symmetrical, strong back.
Why Use It
- Identifies and fixes strength differences between your left and right sides.
- Allows for a deeper stretch and a more complete contraction of the lat.
- Engages the core more than a standard row as you resist twisting.
When to Use It
Use this as your primary 'accessory' pull. It fits perfectly after a heavy bilateral movement like a Barbell Row or Lat Pulldown.
Instructions for Proper Form
Setup
- The Handle: Attach a single D-handle to the cable at chest height.
- The Seat: Sit down and brace your feet. Keep your knees slightly bent.
- The Grip: Grab the handle with one hand. Start with your palm facing down or inward.
Execution
- The Reach: Reach forward with the working arm, allowing your shoulder blade to slide forward. You should feel a stretch along your side.
- The Pull: Pull the handle back toward your hip. As you pull, rotate your wrist so your palm faces your body.
- The Squeeze: Pull your elbow back until it is slightly behind your torso. Squeeze your back muscle hard.
- The Return: Slowly return to the reaching position.
Pro Tip: Use your non-working hand to feel your lat on the working side. This 'touch' helps your brain connect with the muscle you're trying to grow.
Common Mistakes
- Torso Twisting: Turning your whole chest toward the side you are pulling. Keep your chest square to the machine.
- The Bicep Pull: Using only your arm to move the weight. Focus on the elbow moving back.
- Short Reach: Not letting the arm go fully straight. The stretch is where the growth happens!
Mistakes by Level
Beginner
- Leaning back too far.
- Shrugging the shoulder up.
Intermediate
- Using momentum to start the pull.
Advanced
- Failing to maintain core tension, leading to lower back arching.
Mechanics
Use these setup and execution anchors to keep the rep organized, repeatable, and easier to progress.
Movement Pattern
Horizontal Pull
Body Position
Seated
Load Style
Unilateral
Muscles Worked
Primary
- Back
- Biceps
Secondary
- Rear-deltoids
- Obliques
Stabilizers
- Core
- Forearms
Setup Requirements
- Set the cable to mid-torso height.
- Attach a single D-handle.
- Sit with feet braced and back straight.
Form Checklist
- Are you resisting the urge to twist your whole body?
- Is your elbow staying relatively close to your side?
- Are you getting a full stretch at the start of every rep?
Range of Motion
Reach forward until the shoulder blade 'protracts' (moves forward), then pull back until the elbow passes the torso.
Breathing Pattern
Exhale as you pull; inhale as you reach.
Tempo Guidance
Controlled 2-1-2 tempo (2 seconds out, 1 second squeeze, 2 seconds back).
Caution Notes
- Don't let the weight 'yank' your shoulder forward at the end of the rep. Keep the movement controlled.
Programming
Treat these guidelines as practical programming defaults, then scale load, volume, and frequency to match the rest of the training week.
Best For
- Correcting muscle asymmetries.
- Increasing lat hypertrophy.
- Improving core stability under load.
Goal Tags
Rep Ranges
- 10-15 reps per side for best results.
Set Guidance
3 sets of 12 reps per side.
Rest Guidance
Minimal rest between sides; 60 seconds rest between sets.
Frequency
2 times per week.
Pairings
- Pair with a single-arm dumbbell press for a full unilateral upper body block.
Audience Notes
- Beginners should start light to ensure they aren't using their torso to 'swing' the weight.
Substitution Targets
- Dumbbell One Arm Row
- Seated Cable Row
Variations
Use progressions to increase difficulty when you master the movement, and regressions if you struggle with proper form or face mobility limitations.
Regressions
Standing One Arm Cable Row
Allows for more leg involvement and easier balance for some.
Best for: Functional movement prep.
Progressions
Dead-Stop Row
Letting the weight stack touch briefly to eliminate all momentum.
Best for: Pure strength development.
FAQ
Common Questions
Should I twist my torso?
A very slight natural rotation is okay to get a deeper stretch, but avoid 'yanking' or swinging your body to move the weight.
Alternatives
Start with the closest related options, then browse fallback alternatives that keep the same primary training focus.