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Single Cable Row


The single cable row exercise is a key strength training movement that targets the upper back and arms. To do it, stand facing a cable machine with a D-handle at chest height. Grasp the handle with one hand, step back for cable tension, and maintain a neutral spine with core engagement. Pull the handle towards your torso, squeezing your shoulder blades together. This exercise helps build back strength, improve posture, and address muscle imbalances while enhancing upper body strength.


  1. Stand up and grab onto the handle.
  2. Breathe in and start pulling the handle perpendicular to your body.
  3. Make sure your arm bends more than 90 degrees
  4. Hold the handle for a second to engage your lats and shoulder
  5. Breathe out and bring the handle back to default
  6. Repeat until desired repetitions

Range of Motion for Single Cable Row

Achieving the correct range of motion in the single cable row exercise is vital for optimal results and injury prevention. Begin with your arm fully extended, gripping the cable handle, then pull it towards your torso, bending your elbow and squeezing your shoulder blades together. While lowering the weight, allow your arm to fully extend without hyperextending the elbow. Maintaining control throughout the movement ensures effective engagement of the target muscles, promoting strength, muscular development, and improved posture. A proper range of motion not only enhances the exercise’s effectiveness but also minimizes the risk of overuse injuries.

Benefits of Single Cable Row

The single cable row exercise offers a multitude of benefits that make it a valuable addition to any strength training regimen. Firstly, it is highly effective in targeting the muscles of the upper back, particularly the rhomboids and trapezius muscles, which play a crucial role in maintaining good posture. Strengthening these muscles helps alleviate the negative effects of prolonged sitting and poor posture, ultimately reducing the risk of musculoskeletal issues such as upper back pain and rounded shoulders.

Secondly, the single cable row allows for unilateral training, meaning you can work one side of your body independently. This feature helps address muscle imbalances, where one side may be weaker or less developed than the other, leading to a more balanced and symmetrical physique. Additionally, the exercise engages the biceps, forearms, and rear deltoids, contributing to overall upper body strength and stability. Incorporating the single cable row into your workout routine not only enhances your physique but also promotes better posture and reduces the risk of injury, making it a versatile and highly beneficial exercise.


Single Cable Row Example

Muscle Targets

  • Shoulders Primary
  • Lats Secondary
  • Upper back Secondary

Muscle Anatomy

Front Back
Muscle Click active muscles for description.

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