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One Arm Seated Cable Row

More powerful back
One Arm Seated Cable Row gif
Single-sidedTargets: Lats, Lower trap

About

You can target your back better with this exercise, even more than Seated Row with both hands. Push your shoulders back and try to use the back muscles, not the arms!

How to One Arm Seated Cable Row

Starting Position

1. Fix your legs and grab the grip.

2. Straighten your back and puff out your chest.

Proper Form

1. While gathering your shoulder blades, naturally pull your arms back.

2. Pull until your elbows are vertical.

3. With your back straight, fully extend your elbows and return to the starting position.

Breathing Technique

Exhale when pulling your arms, and inhale when extending your arms.

Precautions

1. Please be careful not to let your elbows flare out.

2. Please keep your chest open to prevent your back from rounding.

3. Please stabilize your back so it doesn't move back and forth.

From the Community

One Arm Seated Cable Row Community

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Curious about a Back workout plan that includes the One Arm Seated Cable Row

One Arm Seated Cable Row Alternatives

Barbell Row

Barbell Row

One Arm Dumbbell Row

One Arm Dumbbell Row

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One Arm Seated Cable Row vs

  • One Arm Seated Cable Row vs Deadlift
  • One Arm Seated Cable Row vs Barbell Row
  • One Arm Seated Cable Row vs Pull Up

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