How to do the Cable Single-arm Row
Clip a single handle to a low or mid pulley and hold it in one hand.
Stand or sit with a straight back and your arm extended in front.
Pull the handle toward your hip, driving your elbow back.
Return under control and finish your reps before switching arms.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The widest muscles of your back pull the arms down and back. Pull-ups, pulldowns and rows with the elbows close to the body build the V-taper.
Alternatives
Same muscles, similar movement: swap in one of these if the Cable Single-arm Row doesn’t suit your gym or your joints.
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