One-Arm Seated Cable Row
- Main muscle
- Back
- Also works
- Biceps
- Difficulty
- Intermediate
- Movement
- Horizontal pull · Multi-joint
Equipment
- Seated row
How to do it
- Attach a single handle, sit with your feet on the footrests, knees slightly bent, and pick a weight.
- Hold the handle in one hand and sit up tall, chest up, arm extended forward.
- Pull the handle to the side of your belly, elbow close to your body, squeezing that shoulder blade back.
- Slowly straighten your arm; finish your reps, then repeat on each side.
Do all reps on one side, then switch.
Beginner tip: Keep both shoulders facing forward; avoid twisting your body.