Are you looking for a way to strengthen your back and improve your posture? Look no further than the one arm cable row.
This exercise is an effective way to target your back muscles and build a strong, defined upper body.
In this blog, we will explain the following:
- What is one arm cable row
- Muscle worked during it
- How to properly perform the one arm cable rows
- Best variations
- Tip and Techniques.
- What is one arm cable row
- Muscle Worked During One Arm Cable Row
- Benefits of one arm cable row
- Best Variations of One Arm Cable Row
- 1. Seated one arm cable row
- How To Do Seated One Arm Cable Row
- 2. One Arm Standing High Cable Row
- 3. Single Arm Standing Low Cable Row
- How To Do One Arm Standing Low Cable Row
- 4. Kneeling One arm cable row
- How To Do Cable Kneeling One Arm Row
- 5. One Arm Standing twisting cable row
- How To Do Single Arm Standing twisting cable row
- 6. One Arm Seated Twisting Cable Row
- How To Do One Arm Seated Twisting Cable Row
- Is the one arm cable row exercise suitable for beginners?
- Can the one arm cable row exercise cause back pain?
- How many sets and reps should I do of the one arm cable row exercise?
- Is the one arm cable row exercise better than the two arm cable row exercise?
- Can the one arm cable row exercise help to improve posture?
- Related Posts
What is one arm cable row
It is performed using a cable machine with a handle attachment. It involves pulling the cable towards your body with one arm.
This exercise can help to improve posture, increase back strength, and promote overall upper body muscle development.
Additionally, the one arm cable row can be easily modified to suit different fitness levels and goals.
Muscle Worked During One Arm Cable Row
One arm cable rows target the following muscles during workouts:
- Primarily Muscles Target: Latissimus Dorsi, Rhomboids, Trapezius.
Additionally, the one arm cable row also engages several other muscles in your upper body:
- Secondary Muscles Target: Infraspinatus, Rear Deltoid, Biceps Brachii, Brachialis, Brachioradialis, Core, Obliques, Quadratus Lumborum, Teres Major, Teres minor, Psoas Major, Gluteus,
Benefits of one arm cable row
- Develops upper back strength
- Improves posture and spinal alignment
- Targets multiple muscle groups simultaneously
- It can be easily modified for different fitness levels and goals
- Increases pulling strength
- Enhances shoulder stability
- Can help prevent shoulder and back injuries
- Provides a great variation from traditional rowing exercises.
Best Variations of One Arm Cable Row
There are several variations of the one arm cable row exercise, including the standing, seated, and twisting one arm cable row exercises.
These variations can target different areas of your back muscles, engage your core muscles more, provide a challenging workout.
By adding these variations to your workout routine, you can add variety and continuously challenge your muscles.
1. Seated one arm cable row
When doing a back workout with a cable machine, there are plenty of single-arm exercises you can add to correct potential imbalances.
It is a version of the cable row movement that trains the muscles of the upper back one side at a time.
It works well in a variety of rep ranges, but is most popular in muscle-building workouts or as an accessory movement for strength workouts.
How To Do Seated One Arm Cable Row
- Connect a single handle attachment to the seated row. Place your right hand on the handle with a neutral grip (palm facing inwards).
- Sit on the bench and place your feet on the footplates. Hold the handle with your right hand directly in front of your belly button and extend both arms fully.
- Bend your right elbow to pull the handle in towards your right side, You should feel a small squeeze between your shoulder blades.
- Extend your arm and return to the starting position. Complete half of the specified repetitions on the same side before completing the remaining repetitions on the other side.
- Ensuring that your elbow remains in close contact with the side of your body.
- You may keep your back straight or allow it to gently sway back and forth in a controlled manner.
- To make the most of this move, your reps should be slow and controlled.
2. One Arm Standing High Cable Row
This is a unilateral cable exercise, you will have to engage your core throughout the movement.
It is possible to use the same exercise with different hand placements to target upper or lower back muscles.
Besides being a great cable back exercise, this movement also works your hips, glutes and other lower body muscles.
How To Do One Arm Standing High Cable Row
- Attach a single grip handle to an elbow-high cable pulley.
- Step back and get into a staggered stance, knees slightly bent. Your arm should be out straight and your waist is rotated towards the cable.
- Keeping your elbow close to your body, pull back towards your waist while rotating your waist to the same direction
- Pause briefly at the top of the movement, then slowly return to starting position. Repeat desired reps.
- Make sure the rotation is in your waist, not hips. You can place your inactive hand on your other hip for added stability.
- To make the most of this move, your reps should be slow and controlled.
3. Single Arm Standing Low Cable Row
The low cable attachment and the pulling angle of the exercise allow for a more direct and focused contraction of the latissimus dorsi, which is the largest muscle in the back.
It allows for a greater range of motion compared to other single arm row variations.
The low cable row also prevents excessive spine twisting or bending, which can occur in other variations of single arm rows.
How To Do One Arm Standing Low Cable Row
- Standing facing a cable machine with a low pulley attachment.
- Grab the handle with one hand and take a step back.
- Your feet shoulder-width apart and your knees slightly bent.
- With your arm extended and your torso upright, pull the handle towards your body by retracting your shoulder blade and bending your elbow, keeping your arm close to your side.
- Pause for a moment, and then slowly lower the handle back to the starting position.
- Repeat for the desired number of reps, then switch sides and repeat the exercise with the other arm.
- Keep your spine neutral throughout the exercise.
- Focus on squeezing your shoulder blades together as you pull the handle towards your body.
- Control the weight throughout the movement.
- Exhale as you pull the handle towards your body, and inhale as you lower it back down.
4. Kneeling One arm cable row
The kneeling one arm cable row is a great exercise for strengthening your back muscles, improving your posture, and engaging your core muscles.
Kneeling movements train your body to create stability in areas where most people have deficiencies, such as the core and the hips.
How To Do Cable Kneeling One Arm Row
- Attach a cable to a medium or high pulley.
- Get down on your right knee and face the cable about 3 feet away.
- Grab the handle with your right hand, palm facing in, and let your arm hang forward.
- Pull it towards your waist, keeping your elbow close to your body.
- Squeeze your shoulder blades together and hold for a second at the end of the movement.
- Slowly lower the cable back to the starting position, and repeat for the desired number of reps.
- Switch to the other arm and repeat the exercise.
- Keep your back straight, and avoid arching or rounding your back.
- Keep your elbow close to your body.
- Slowly lower the cable back to the starting position, and avoid any sudden movements.
5. One Arm Standing twisting cable row
The standing cable row is a compound exercise that works the upper back muscles of the posterior chain.
The standing and twisting motions of the exercise require greater core activation, which can help improve overall stability and balance.
How To Do Single Arm Standing twisting cable row
- Start by standing facing a cable machine with a straight back and feet shoulder-width apart.
- Attach a single grip handle to the top of the cable pulley.
- Then, grab the handle with your right hand and step forward with your right foot.
- Engage your core and keep your back straight as you pull the cable towards your body.
- Keep your elbows close to your sides as you pull the bar towards your lower chest.
- As you pull the D handle towards your chest, twist your torso to the right, then return to the starting position.
- Repeat the exercise for the number of reps you want.
- Then, switch to your left.
6. One Arm Seated Twisting Cable Row
The cable row exercise can be stabilized by sitting on the floor, which helps to better engage and develop the back muscles.
For this variation, set the pulley close to the floor, so you’re pulling horizontally.
It focuses on one side of your back at a time, which can help to address muscle imbalances and improve overall balance.
How To Do One Arm Seated Twisting Cable Row
- Attach a single-handle cable row attachment to a low cable pulley machine and adjust the weight.
- Sit on the floor with your legs extended straight out in front of you and your feet flat on the ground.
- Hold the cable handle with one hand and lean back slightly, keeping your back straight.
- With your arm fully extended, pull the cable handle towards your torso.
- Keep your elbow close to your body and your wrist straight.
- Pause briefly at the top of the movement, squeezing your shoulder blades together.
- Then slowly lower the cable handle back to the starting position.
- Repeat for the desired number of repetitions, then switch sides and repeat with the opposite arm.
- Keep your core engaged throughout the exercise.
- Focus on pulling with your back muscles rather than your arm.
- Avoid using momentum to move the weight.
- Keep your shoulder blades pulled down and back throughout the movement.
Is the one arm cable row exercise suitable for beginners?
Yes, the one arm cable row exercise is suitable for the beginners.
It is important to start with lighter weights and focus on proper form and technique.
Can the one arm cable row exercise cause back pain?
One arm cable row exercise should not cause back pain when performed properly.
It is important to engage your core muscles and maintain a neutral spine throughout the exercise.
How many sets and reps should I do of the one arm cable row exercise?
You should perform 3-4 sets of 8-12 reps with proper form and controlled movements.
Is the one arm cable row exercise better than the two arm cable row exercise?
Both of these exercises have their advantages.
One-arm cable row exercises target specific muscles in your back, while two-arm cable row exercises engage a wider range of muscles.
Can the one arm cable row exercise help to improve posture?
Yes, the one arm cable row exercise can help to improve posture by strengthening the muscles in your upper back and shoulders.
The one arm cable row is a highly effective exercise for targeting the muscles in your upper back, shoulders, and arms.
There are several ways to do these exercises, and you can modify the same as per your requirements.
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Manish brings over 10 years of hands-on experience in weight lifting and fat loss to fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.