Single-Arm Cable Row

Form Cues

• Attach a single D-handle to the seated row cable.

• Sit on the bench with feet planted on the platform and knees slightly bent.

• Hold the handle in one hand with a neutral grip, arm extended forward.

• Keep your torso upright — avoid rounding or excessively leaning back.

• Pull the handle toward your lower ribs, driving your elbow back and squeezing the shoulder blade toward the spine.

• Hold the contracted position briefly, feeling the mid-back and lat on the working side.

• Extend the arm back to the start with control, letting the shoulder blade move forward into a stretch.

• Resist the pull of the cable to let your torso rotate — keep it square.

• Complete all reps on one side before switching.