Standing Single Arm Cable Row Exercise Library

The Standing Single Arm Cable Row is a unilateral upper body posterior chain pull exercise.
PRIMARY MUSCLES:
Latissimus Dorsi: These large muscles on the sides of your back are responsible for pulling your arm down and back.
Rhomboids: Located between your shoulder blades, they help stabilize and retract your scapula.
Trapezius: The upper, middle, and lower fibers of the trapezius are all engaged during this exercise.
Rear Deltoids: These muscles at the back of your shoulders assist in shoulder extension and rotation
EXERCISE TECHNIQUE:
1. Set up your cable machine: Adjust it to a comfortable position. Plant your feet firmly on the floor with knees slightly bent. Hold a D-handle in one hand and step back from the anchor point in an athletic stance with knees slightly flexed.
2. Keep your arm fully extended (straight) so that there’s a bit of tension from the cable.
3. Square your shoulders and point your feet toward the machine.
Initiate the row by pulling your arm closer to your body, mimicking a rowing motion like you’re rowing a boat.
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