Standing One-Arm Cable Row

lats, rhomboids, trapsCable Machine

The standing single-arm high cable lat row isolates the lats, rhomboids, and traps. Working one side at a time fixes imbalances with minimal spine loading through a full range of motion.

How to do it

1Face a high pulley, grab the handle with one hand, and step back to create tension on the cable.

2Extend your arm overhead and lean slightly forward with a straight spine.

3Initiate the pull by depressing your shoulder blade and driving your elbow down to your side.

4Pull your elbow down toward your hip until it is inline with your torso.

5Pause at the bottom, squeezing your lat hard.

6Slowly let the handle return overhead, fully stretching your back.

Common mistakes

Rotating your torso using momentum, stealing work from the lats.

Pulling purely with your arm, overloading the bicep instead of the back.

Shrugging your shoulder up at the bottom of the rep, cutting short proper back mechanics.

Breathing

Exhale as you pull the handle down to your side. Inhale as you return the handle to the start position.

Make it harder or easier

To make it easier, lighten the weight and focus on scapular movement. To make it harder, pause for one second at peak contraction.

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.