Single Arm Cable Row
Trains the upper back. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Single Arm Cable Row
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a upper back exercise that is, there are 13 on the Upper Back page.
Muscles worked
What Single Arm Cable Row trains
Technique
How to do the Single Arm Cable Row
- Set the cable pulley to a mid position and attach a single handle. Stand facing the machine with your feet shoulder-width apart. Grasp the handle with your left hand, arm extended towards the machine.
- Slightly bend your knees, push your hips backward, and lean forward slightly for balance.
- Pull the handle towards your torso, bending your elbow and squeezing your shoulder blade back. Keeping your elbow close to your body.
- Slowly extend your arm back to the starting position with control. Repeat for the desired repetitions, then switch to the right arm.
Form cues
Getting it right
- Exhale as you pull the handle towards your torso and inhale as you extend your arm back.
- Use a weight that provides enough resistance to challenge your muscles without compromising form.
- Avoid using your body to generate momentum; keep the movement isolated to your arm and back.
Substitutes
Swap Single Arm Cable Row for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Single Arm Cable Row for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.