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horizontal pull
Single-Arm Cable Row
Search GoogleSingle-Arm Cable Row is a beginner horizontal pull exercise using cable machine and handle. It primarily trains lats and back. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- lats, back
- Secondary
- biceps, core
- Equipment
- cable machine, handle
- Mechanic
- compound
Setup
- — Prepare the cable machine and clear the movement area.
- — Set your stance, grip, and starting position before beginning single-arm cable row.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Row one handle toward the hip while resisting rotation.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the horizontal pull.
- — Row one handle toward the hip while resisting rotation.
- — Complete the movement with the same control and range on both sides.
Progressions
- — Loaded or slower-tempo single-arm cable row
Regressions
- — Supported or reduced-range single-arm cable row