Standing Single-Arm Cable Row

Lats, Rhomboids, Traps, ObliquesCable Machine

The standing single-arm cable row is a horizontal pull for back strength and core stability. Working one arm at a time helps fix strength imbalances between your left and right sides. Doing it standing forces your core to work hard to keep you stable.

How to do it

1Set the pulley at lower-chest height and stand facing the machine with feet shoulder-width apart.

2Grab the handle with one hand, step back to create cable tension, and unlock your knees.

3Keep your hips and shoulders square, bracing your core to lock your torso in place.

4Row the handle toward your waist, pulling your elbow straight back close to your body.

5Control the handle back forward without letting your torso twist toward the stack.

Common mistakes

Twisting your torso as you row loses control and places rotational stress on your spine.

Using momentum and rocking reduces back work and ruins balance.

Hiking your shoulder up during the pull overworks your upper trap.

Breathing

Exhale as you row to your waist, and inhale as you return the handle forward.

Make it harder or easier

To make it easier, take a staggered stance with the opposite foot forward for extra stability.

To make it harder, narrow your stance or pause with your elbow pulled fully back.

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.