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Seated One-arm Cable Pulley Rows

Performed seated, which isolates the target muscle and removes leg drive, this variation primarily targets your Middle Back, with support from Biceps, Lats, Traps. It requires cable and is best suited to intermediate lifters.

Intermediate level · Equipment: Cable · Compound · Pull

Primary muscles: Middle Back Secondary muscles: Biceps, Lats, Traps

How to perform Seated One-arm Cable Pulley Rows

  1. Step 1. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
  2. Step 2. Lean over as you keep the natural alignment of your back and grab the single handle attachment with your left arm using a palms-down grip.
  3. Step 3. With your arm extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lat as you hold the bar in front of you. The right arm can be kept by the waist. This is the starting position of the exercise.
  4. Step 4. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it as you rotate the wrist, so that by the time your hand is by your abdominals it is in a neutral position (palms facing the torso). Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard.
  5. Step 5. Hold that contraction for a second and slowly go back to the original position while breathing in. Tip: Remember to rotate the wrist as you go back to the starting position so that the palms are facing down again.
  6. Step 6. Repeat for the recommended amount of repetitions and then perform the same movement with the right hand.

Frequently asked questions

Which specific muscles does the seated one-arm cable row target?

This exercise primarily targets the latissimus dorsi, rhomboids, and middle trapezius. The unilateral nature allows for a greater range of motion and deeper contraction of the back muscles.

How can I improve my form to better engage the back?

Focus on driving the elbow back toward the hip rather than pulling with the hand. Maintain a neutral spine and avoid rotating the torso excessively during the concentric phase.

What is a common mistake to avoid during this movement?

Avoid using momentum or leaning back to pull the weight, which shifts tension away from the back. Keep the shoulders square and ensure the movement is controlled throughout the entire range.

Is there a beginner-friendly alternative to this exercise?

A chest-supported single-arm machine row is an excellent alternative for beginners. It provides external stability, making it easier to focus on muscle contraction without needing to stabilize the torso.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions per arm. This volume effectively stimulates muscle growth while allowing for a focus on the mind-muscle connection.

Sample sets & reps for Seated One-arm Cable Pulley Rows

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Middle Back exercises

  • Alternating Kettlebell Row — kettlebell
  • Alternating Renegade Row — kettlebell
  • Bent Over Barbell Row — barbell
  • Bent Over One-Arm Long Bar Row — barbell
  • Bent Over Two-Arm Long Bar Row — barbell

See all Middle Back exercises →

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