Single-Arm High Cable Row

Lats, Rear delts, RhomboidsCable Crossover

A single-arm vertical cable row that isolates the lats and rear delts. The unilateral format helps balance strength asymmetries between left and right sides.

How to do it

1Attach a single handle to a high cable pulley and face the machine.

2Grasp the handle with one hand, step back, and extend your arm high along the line of the cable.

3Set a stable stance with soft knees and a tight core.

4Exhale and pull the handle down toward your ribs, driving your elbow back and down.

5Pause at the bottom to squeeze your lats.

6Inhale as you smoothly return the arm up, fully stretching your back.

Common mistakes

Rotating your entire torso, which loses isolated lat engagement.

Pulling with your wrist and biceps instead of driving through the elbow and shoulder blade.

Letting the cable yank your arm back up quickly, risking shoulder strain.

Breathing

Exhale as you pull the cable down, and inhale as you extend your arm back up.

Make it harder or easier

To simplify, lower the weight or drop one knee to the floor for extra stability.

To progress, hold a squeeze at the bottom of the pull to maximize back engagement.

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.