Looking for a back exercise that delivers more than just muscle? The single-arm cable row does it all—it builds symmetry, strengthens your core, and targets underdeveloped areas of your upper body that barbell rows or pulldowns might miss. It’s not flashy. It’s not gimmicky. But it works—and when done correctly, it can reshape your physique, fix imbalances, and unlock serious pulling power.

If your back day has gotten stale or your progress plateaued, this is your sign to add single-arm rows to your rotation. Whether you're training for aesthetics, performance, or longevity, the single arm cable row deserves a permanent place in your split.

What Is the Single-Arm Cable Row?

The single-arm cable row is a unilateral isotonic exercise, meaning it works one side of the body at a time under constant tension. Performed seated or standing, this exercise isolates the latissimus dorsi, rhomboids, posterior deltoid, and trapezius, while also engaging the erector spinae, obliques, and core stabilizers to maintain proper form.

Unlike barbell or machine rows, the cable setup provides consistent resistance through the full range of motion and allows for greater mind-muscle connection. This helps stimulate more targeted muscle growth and reduces your risk of compensation with dominant muscle groups.

"Unilateral resistance training promotes equal strength gains in both the trained and untrained limbs and improves neuromuscular coordination" – Behm & Sale, Journal of Applied Physiology

Benefits of the Single-Arm Cable Row

The benefits go way beyond just aesthetics. Here’s why this lift is a top-tier movement for your upper body:

 1. Enhanced Back Development

Isolating each side independently ensures balanced growth in your lats, traps, and rhomboids, which gives your back that wide, defined look.

 2. Improved Core Stability

Because you're only working one side at a time, your core has to resist rotation and lateral sway, leading to improved stability and strength through your trunk.

 3. Corrects Muscular Imbalances

Unilateral training helps identify and correct asymmetries between your left and right sides—important for preventing injuries and lifting heavier loads safely.

 4. Better Posture and Spinal Support

Strong mid- and upper-back muscles help combat rounded shoulders and poor posture from sitting or screen time. This improves both athletic performance and daily posture.

 5. Greater Range of Motion

Cable rows allow you to stretch further and squeeze harder, increasing time under tension—a key driver of muscle hypertrophy.

 6. Mind-Muscle Connection

Performing one arm at a time forces you to slow down, focus, and contract intentionally—something that enhances activation and results.

"Maintaining proper scapular retraction during pulling exercises maximizes lat and rhomboid recruitment while minimizing shoulder strain" – Brad Schoenfeld, Strength and Conditioning Journal

Tips and Tricks for Better Results

• Avoid twisting your torso—keep your core locked in.

• Use a slower tempo (2 seconds up, 3 seconds down) for maximum control.

• Focus on the stretch and squeeze—this isn’t a race.

• Don’t let the stack slam. Control every rep from start to finish.

Single-Arm Cable Row Variations

Switching your grip and angle keeps your workout fresh and targets different fibers:

• Reverse Grip Seated Cable Row: Hits lower lats and biceps

• Close Grip Cable Row: Emphasizes inner back thickness

• Wide Grip Seated Row: Targets upper traps and rear delts

• Standing Single-Arm Row: Boosts core and balance challenge

• Kneeling Cable Row: Adds stability and posture work

"Varying grip width and angle can shift the emphasis across different back muscles and enhance overall development" – Frédéric Delavier, Strength Training Anatomy

Programming Guide: Sets, Reps, and Progression

• Hypertrophy Focus: 3–4 sets of 10–12 reps per side

• Strength Focus: 4–5 sets of 6–8 reps per side

• Endurance Focus: 3 sets of 15+ reps

• Rest: 60–90 seconds between sets

• Progress by adding weight, slowing tempo, or pausing at the top

How To Do Single-Arm Cable Row

• 1. Sit at the cable machine with your feet shoulder-width apart and firmly braced.

  2. Grasp a D-handle with one hand, arm extended. Keep your torso upright and tight.

  3. Pull the handle toward your torso, elbow tucked tightly to your side.

  4. Squeeze your shoulder blade at the top and hold for 1–2 seconds.

  5. Slowly return to the starting position, keeping tension in your lat throughout the movement.

  6. Complete all reps on one side before switching.

  "Time under tension and full range of motion are critical variables in maximizing muscular adaptations" – Schoenfeld, Journal of Strength and Conditioning Research

Conclusion: Why You Should Add single arm cable row to Your Back Day

If you're looking to build a wider, thicker, and more functional back, the single-arm cable row needs to be in your training toolbox. It goes beyond just looking good—it corrects muscular imbalances, strengthens your core, and trains your body in a more athletic, resilient way.

Dumbbells and barbells get all the glory, but cables bring unmatched time under tension and isolation, and this row variation proves it.

Whether you're training for strength, symmetry, or sheer performance—row smarter, row stronger, and don’t neglect your back.

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