How to do the Single Arm Cable Row
- Stand facing the cable machine with a handle attached to the low pulley.
- Step back until the cable is tight, keeping your back straight.
- Pull the handle towards your side, focusing on squeezing your shoulder blade.
- Slowly return to the starting position, feeling a stretch in your shoulder.
Full technique — 8 steps
- Attach a single handle to a low pulley and stand or sit facing the cable.
- Take the handle in one hand and step back until the cable is taut.
- Set your stance, keep your torso upright, and let the working arm reach forward.
- Tighten your stomach and keep your shoulders level without twisting toward the cable.
- Row the handle toward your lower ribs or side by driving your elbow back.
- Finish with the elbow slightly behind your torso without shrugging the shoulder upward.
- Extend the arm again until the shoulder reaches forward and the elbow straightens.
- Complete all reps on one side, then switch arms.
Common mistakes
- Twisting the torso to finish reps
- Shrugging the shoulder at the top
- Stopping short of full reach
- Yanking the handle with momentum
- Letting the wrist curl excessively
Form cues
- Drive elbow back
- Keep shoulders level
- Row toward lower ribs
- Reach fully forward
- Don't shrug up
