Muscles Worked
Learn more in the Lats training guide →
Primary
Lats
Secondary
Biceps
Upper Back
Highlighted muscles
How To Perform
- 1 Set a handle at low cable. Sit or stand and grip with one hand.
- 2 Row the handle toward your hip, allowing slight torso rotation.
- 3 Return to full arm extension under cable tension.
Form Cues
- ✓ Allow slight torso rotation to maximize the lat stretch.
- ✓ Row toward the hip, not the armpit.
Common Mistakes
- ✗ Excessive torso rotation that becomes a momentum swing.
- ✗ Not fully extending between reps.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Single-Arm Cable Row, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Single-Arm Cable Row? These alternatives target the same muscles:
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Where This Exercise Fits
FAQ
How many sets of Single-Arm Cable Row should I do?
3 sets of 10–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for lats. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Single-Arm Cable Row target?
Single-Arm Cable Row primarily targets the Lats. Secondary muscles include Biceps, Upper Back.
Is Single-Arm Cable Row good for beginners?
Single-Arm Cable Row is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Single-Arm Cable Row, 60 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.