Beginner
One-arm cable row
A seated cable row with one hand, so each side of your back works on its own.
- Works
- Lats, Mid back, Biceps
- Equipment
- Cable station
How to do it
- 1Attach a single handle to the low pulley. Sit with your feet on the platform and knees slightly bent.
- 2Take the handle in one hand and sit tall with that arm straight. Rest the other hand on your knee.
- 3Pull the handle to the side of your stomach, keeping your elbow close to your body.
- 4Return slowly until your arm is straight again, then switch sides after the set.
Coach's tips
- Don't twist your torso to move the weight. Your shoulders stay square.
Cable station taken? Do this instead
Same muscles, different equipment. Closest match first.