Single-Arm Cable Row

Lats, BicepsCable Machine, D-Handle

The single-arm cable row is a horizontal pull that targets your lats and biceps. Working one arm at a time fixes side-to-side muscle imbalances while challenging your core stability.

How to do it

1Set a D-handle at waist height, grab it with one hand, and step back until the cable is taut.

2Set your feet shoulder-width apart, keep a soft bend in your knees, and brace your core.

3Drive your elbow back close to your side, pulling the handle to your lower ribs as you squeeze your shoulder blade.

4Pause briefly at the peak contraction without twisting your torso.

5Slowly extend your arm back to the start, feeling a full stretch through your lat.

Common mistakes

Rotating your torso excessively to swing the weight instead of using your back muscles.

Pulling the handle toward your shoulder instead of your waist, shifting focus to your upper traps.

Letting the weight snap back uncontrolled, stressing your shoulder joint.

Breathing

Inhale as you extend your arm; exhale as you pull the handle to your ribs.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.