One-Arm Seated Cable Row

A unilateral seated cable row that trains the lats and upper back while the torso stays square and the working shoulder blade moves through a controlled reach and pull.

How to do it

1. Sit at the cable row station and hold one handle with the working arm extended.
2. Plant the feet, sit tall and brace the trunk without leaning back.
3. Pull the handle towards the lower ribs while drawing the shoulder blade back.
4. Pause briefly without rotating the torso or shrugging the shoulder.
5. Extend the arm under control, finish the set and repeat on the other side.

Tips

• Keep both shoulders facing forward throughout the repetition.
• Drive the elbow back close to the body rather than curling the handle.
• Let the shoulder blade reach forward at the start without rounding the lower back.

Muscles

Primary: Lats, Rhomboids

Secondary: Biceps, Rear deltoid, Traps