One-arm cable row: How to Do It, Muscles Worked

Step by step

Sit tall, feet braced, knees soft, arm reaching forward.
Pull the handle to your waist, elbow close to your body.
Squeeze your shoulder blade back, then reach forward slowly.

What you should feel

A stretch and squeeze in your lats and mid back on one side; your lower back should not strain.

Common mistake

Twisting your torso to pull more weight; keep your chest square and lighten the load.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Count the reps for each side.

Works

Lats Upper back

Helps

Rear shoulders Biceps

Equipment

Cables

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Dumbbell bent-over rowLats, Upper back

Renegade rowLats, Upper back

Inverted row under a sturdy tableLats, Upper back

Towel row on a doorLats, Upper back

Barbell rowLats, Upper back

One-arm dumbbell rowLats, Upper back

Questions

What muscles does the one-arm cable row work?

One-arm cable row mainly works your lats and upper back. It also helps your rear shoulders and biceps.

Can I do the one-arm cable row at home?

Not easily, it needs this: cables. At home, try instead: dumbbell bent-over row, renegade row, and inverted row under a sturdy table.

How many sets and reps of the one-arm cable row?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your lats

One-arm cable row