Seated one-arm cable row

The seated cable row one arm at a time, the trunk held square as the cable pulls to one side: the supported seated row, with a little more work for the trunk muscles that resist twisting.

Row family

Seated one-arm cable row

Easier option

The seated cable row one arm at a time, the trunk held square as the cable pulls to one side: the supported seated row, with a little more work for the trunk muscles that resist twisting.

DemandEasy

Equipment requiredA cable machine

Muscle focusBack · Biceps · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Sit facing a low pulley with the feet braced, a single handle in one hand at arm's length.
Row the elbow back past the trunk, keeping the chest and hips facing forward.
Let the arm reach forward slowly, then change sides.

Form cues

Don't twist toward the working arm.
Lead with the elbow.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

ACE · Seated row (beginner) ↗
Saeterbakken 2015 · One- and two-arm rows and core muscle activation (Int J Sports Med) ↗
Fenwick 2009 · Rowing exercises compared: the bent-over row loads the trunk and spine most (EMG, JSCR) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Biceps, Shoulders.

Equipment

A cable machine

Level

Beginner. See the easier and harder options above.

Similar moves

Machine row demonstrated on the 3D figure

3D demoMachine rowBeginner · Strength machine

Dumbbell Incline Row demonstrated on the 3D figure

3D demoDumbbell Incline RowBeginner · A dumbbell + A bench or box

One-Arm Dumbbell Row demonstrated on the 3D figure

3D demoOne-Arm Dumbbell RowBeginner · A dumbbell + A bench or box

Chest-supported dumbbell row demonstrated on the 3D figure

3D demoChest-supported dumbbell rowBeginner · A dumbbell + A bench or box

Incline bench pull (45-degree incline row) demonstrated on the 3D figure

3D demoIncline bench pull (45-degree incline row)Intermediate · A dumbbell + A bench or box

Seated cable row demonstrated on the 3D figure

3D demoSeated cable rowBeginner · A cable machine

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Questions people ask

What muscles does the Seated one-arm cable row work?

Mainly the back, with help from the biceps and shoulders.

What equipment do I need for the Seated one-arm cable row?

A cable machine.

Is the Seated one-arm cable row good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Supported single-arm dumbbell row.

How do I make the Seated one-arm cable row harder?

Progress to the Supported single-arm dumbbell row, or add load, range or slower lowering once your form is solid.