# Single-Arm Seated Cable Row: how to do it

- Main muscles: lats, upper back
- Also works: biceps
- Equipment: cable
- Level: beginner
- 3D demo (side view): https://media.trainaq.com/exercises/single_arm_cable_row/fa787a5c00/side-m-720.mp4

## Steps

1. Sit with your feet on the plate, knees slightly bent, D-handle in one hand.
2. Reach forward with your arm straight, letting your shoulder stretch forward a little.
3. Sit tall and pull the handle to the side of your waist, elbow close to your body.
4. Squeeze your shoulder blade back for a second.
5. Return slowly to the stretch and repeat; then switch arms.

## Cues

- Lead with your elbow.
- Finish tall and square.
- Shoulder down, away from your ear.

## Common mistakes

- Twisting a lot to move the weight: keep the turn small and finish square.
- Leaning back to finish: sit tall and lighten the weight.
- Shrugging: pull your shoulder down before you row.

## Starting position

Sit on the bench facing the low pulley, feet on the foot plate, hip-width apart, knees soft (about 20°). D-handle in one hand, neutral grip (palm facing in), wrist straight. Free hand resting on the same-side thigh. Chest up, shoulders level, spine neutral. Working arm on the side nearer the camera.

## The movement

The handle travels in a near-horizontal line along the cable to the side of the waist. The trunk un-turns from about 10° to square and comes up to vertical during the first half of the pull, then stays still. The elbow slides back along the ribs. Legs, free arm and head stay still.

## End position

Handle beside the lower ribs / waist on the working side. Trunk upright and square to the pulley (0° rotation). Elbow close to the side and behind the trunk: elbow flexion about 115°, upper arm about 45° behind the trunk line. Shoulder blade drawn back and down. Hold 1 s.

## Tempo

Pull 1.5 s / squeeze 1 s / return 2 s, then 0.3 s at the stretch with the stack off its rest.

## Form in numbers

| Measure | Target | Good range | Sources |
| --- | --- | --- | --- |
| Trunk rotation towards the pulley at the stretch | 10° | 0–15° (variant decision) |  |
| Trunk at the end | upright, square | 0–5° lean, 0–5° rotation |  |
| Elbow flexion at the stretch | 5° | 0–10° |  |
| Elbow out from the side at the end (front view) | 10° | 0–20° |  |
| Handle at the end | side of the lower ribs | lower ribs to waist |  |
| Shoulder level difference at the end | 0 cm | under 3 cm |  |

Source: https://trainaq.com/exercises/single-arm-cable-row