Single-Arm Cable Row
The single-arm cable row isolates each side of the back independently, exposing and correcting strength imbalances. Stand or kneel at a cable station and pull the handle to your hip with a controlled squeeze.
How to Perform
Set the cable to belly-button height and stand in a staggered stance for balance.
Pull the handle toward your hip, leading with your elbow and squeezing your shoulder blade back.
Keep your torso square — resist the urge to rotate toward the working side.
Control the eccentric for a two-count, letting the cable stretch your lat fully.
Common Mistakes to Avoid
Rotating the torso excessively to cheat the weight — this shifts load off the lat.
Shrugging the shoulder up during the pull, which recruits the upper trap instead of the lat.
Using too heavy a weight and relying on momentum rather than a controlled contraction.
Muscle Activation
Variations
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