One Arm Seated Cable Rows
Quick answer
One Arm Seated Cable Rows is an intermediate compound machine exercise that mainly works the middle back, with the forearms and biceps assisting.
Written by the GymStreak coaching team
Muscles worked
Primary
How to do One Arm Seated Cable Rows
- 1
Sit down on the cable row machine and place your feet on the platform with your knees slightly bent.
- 2
Grab the handle with your weaker hand and sit up with your back straight & your arm extended. This is your starting position.
- 3
Keeping your torso still, pull the hand back as far as you can, focusing on contracting your back muscles by leading the movement from your shoulder blade.
- 4
Hold the contraction for a second and slowly return to the starting position.
- 5
Repeat on the other arm.
Form cues
- Perform the reps slowly and in a controlled manner.
Related calculators
Perfect Your One Arm Seated Cable Rows Form
Get detailed 3D demonstrations, track your progress, and receive personalized workout plans featuring this exercise.
