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Single-Arm Cable Row

StrengthBeginnerCable

What this trains

Front and back view. The highlighted part is where this exercise works most; paler areas are helpers.

Targets: Lats

Primary: Lats

Secondary: Middle Back (mid back), Biceps

How to

  1. 1Set a D-handle on a low or mid-height pulley, sit or stand facing the stack and hold the handle in one hand.
  2. 2Pull your elbow back past your torso, rotating slightly as you squeeze your back.
  3. 3Return slowly until your arm is straight and your shoulder blade is stretched forward.
  4. 4Keep your hips and shoulders square and avoid yanking the weight.