How To Do Single Arm Cable Row Workouts?

The single arm cable row exercise is beginner-friendly. As such, it can be done by almost anyone to hit upper body muscles. Doing the exercise in the right way makes you work your back muscles successfully. In this article, there are several variations of the cable row exercise.

In addition to that, there are also alternative exercises that you can do in place of the single arm cable row. Some exercises mentioned below include the single arm seated cable row, single arm cable row standing, high cable row exercise, and many others.

The alternatives that are listed below include the seated band row, T-bar row, dumbbell bent over row, and more. By the end of the article, you will know the benefits of each exercise listed below. Single Arm Cable Row - cable row workouts

Standing Single Arm Cable Row Bpi

The standing single arm row ideally particularly targets the lats muscles. In addition to that, it also works the shoulders, back, abs, and traps muscles. You need a cable machine to do the exercise. It is also a beginner-friendly exercise. James Grage the BPI sports co-founder does the standing single arm row differently. Follow the steps below to do the exercise like him;

  1. Start by setting the pulley handle to a low setting.
  2. Then grasp the handle with one hand and stand with your feet slightly closer than the shoulder-width apart.
  3. Then bend your waist slightly and keep your back neutral.
  4. Make sure that your arm is fully stretched.
  5. Pull the handle towards your waist. Squeeze your shoulders and arm muscles.
  6. Return the handle to the starting position. Repeat as much as you can.

Single Arm Cable Row Standing

This exercise is good for exercising your back muscles such as lats when executed properly. It is also known as the single arm standing cable row.  If you do it in the wrong form, you might end up exercising arm muscles instead of engaging the lats muscles. Besides working the lats; the single-arm cable row standing is good for working your shoulders, arm muscles, traps, and other back muscles. Follow the steps below to do the exercise.

  1. Start by setting the pulley cable at slightly below chest height.
  2. Grasp the D-handle with one hand and stand with your feet at shoulder-width apart. You can slightly bend your knees.
  3. Pull the handle and twist your forearm to let the palm face down. You can pull the handle until it reaches the rib cage.
  4. Then squeeze your shoulder blades and lats before returning to the starting position.
  5. Return the handle to the starting position and repeat as much as you can.

Single Arm Cable Curl

The single-arm cable curl primarily targets the biceps muscles. It is an isolation exercise that works your muscles separately. Besides working the biceps it also works your shoulders and lats muscles. Follow the steps below to do the exercise;Single Arm Cable Row - Single Arm Cable Curl

  1. Firstly, set the D-handle attachment to the low setting.
  2. Then grasp the handle with one hand and stand in front of the machine with your feet at shoulder-width apart. Make sure that your back is the one facing the machine.
  3. Let your arm be fully extended.
  4. Then curl the handle up until it reaches the shoulder level. Pause for a minute.
  5. Then return your hand to the starting position.
  6. Repeat as much as you can.

Single Arm Seated Cable Row

This is a strength exercise that works the middle back muscles particularly the lats. Besides that, the single-arm seated cable row works the rear deltoids traps and rhomboids. To do the exercise, follow the steps below;

  1. Sit on the bench in front of a cable machine.
  2. Make sure that you are seated upright and keep your feet planted on the floor.
  3. Grasp the handle with an overhand grip and then pull the handle below your chest position.
  4. Then squeeze the back and arm muscles before returning to the starting position.
  5. Return your arm to the starting position and repeat as much as you can.

Single Arm Cable Row Muscles Worked

There are several muscles that get worked by the single-arm cable row exercise. Particularly, this exercise works the upper body muscles. Below are the exact muscles that get worked by the single-arm cable row exercise;

Latissimus dorsi – this muscle is also well known as the lats. It is located in the middle back. The lats are good at stabilizing the spine and other back muscles. As such, strengthening the lats muscles is good for keeping your posture in good shape.

Traps – the trapezius is located on your upper back. The muscle is good at supporting the arms and the scapula muscles. Strengthening the traps is good for keeping your upper body muscles in place.

Rhomboids – the rhomboids muscles are located on your upper body. Strengthening the rhomboids is good for necessitating the upper limb moves. In addition to that, the rhomboids also keep the scapula and shoulder girdle in a stable position.

Other muscles that you work when doing the single-arm cable row muscles include the teres major, teres minor, biceps, serraus anterior, and many others.

Single Arm Cable Row Alternative

There are different exercises that you can do as a single arm cable row alternative. Some exercises don’t need the cable row machine. The exercises work the same muscles as the single arm cable row. Below are some other exercises that you can do.

Dumbbell Bent Over Row

The dumbbell bent over row is a good alternative to single arm cable row. You can do a single arm dumbbell bent over row. The dumbbell bent over row exercise is good for lats, traps, teres major, teres minor, rhomboids, and posterior deltoids. To do the exercise; follow the steps below;Single Arm Cable Row - Dumbbell Bent Over Row

  1. While holding a pair of dumbbells stand with your feet at shoulder width apart.
  2. Bend your waist until your torso is parallel to the floor and let your hands hang towards the floor.
  3. Row the dumbbells up to the ribcage and keep your elbows closer to your body.
  4. Lower the weight to the starting position.
  5. Repeat the movement as much as you can.

T-Bar Row

The T-bar row is another exercise that you can do as an alternative to the single arm cable row. This is a strength exercise and it works the lats, traps, teres major, abs, erector spinae, glutes, and hamstrings. It works with almost all the major body muscles. To do the exercise, follow the steps below;

  1. Place the bar in a corner to secure it from moving when you are training. Then load it with the weight you are comfortable with.
  2. Stand over the bar with your feet apart and attach a row handle.
  3. Bend on your waist and grasp the bar near the weight.
  4. Pull up the weight up to towards the chest and pause at the top of the movement.
  5. Return the bar to the starting position.
  6. Repeat as much as you can.

Seated Band Row

This is another exercise that you can do in place of the single arm cable row. The seated band row is good for exercising your lats and rhomboids. To do the exercise, follow the steps below;

  1. Sit on the floor with your feet fully stretched in front of you.
  2. Wrap the band under your feet and grasp the ends of the band and pull it to your thighs level.
  3. Lean backward and pull the band to your abs. Pause and squeeze your shoulders and back muscles.
  4. Return your arms to the starting position.
  5. Repeat.

Single Arm Cable Row Kneeling

This exercise also primarily works the lats. In addition to that, the single arm cable row kneeling is good at working shoulders, forearms, and triceps muscles. To do the exercise; follow the steps below;

  1. Start by setting the cable machine to the 3rd lowest notch.
  2. Grasp the handle attachment with one hand and kneel on your one-foot facing the cable machine.
  3. Then pull the handle towards your ribcage and squeeze the shoulder blades and arm muscles.
  4. Return the hand to the starting position.
  5. Repeat the moves as much as you can.

Single Arm Cable Fly

This exercise is good at working lats, abs, shoulders, and arm muscles. It is a beginner-friendly exercise. To do the exercise; follow the steps below.Single Arm Cable Row - Single Arm Cable Fly

  1. Start by setting the machine to a higher setting.
  2. Then stand sideways to the machine and grasp the handle with your hand on the side of a machine. Let your arm and hand be at shoulder height.
  3. Pull the weight down towards your abs.
  4. Return the handle to the starting position.
  5. Repeat as much as you can.

Final Thoughts

Doing a single arm cable row exercise is interesting and simple. However, the exercise is effective in working your upper body muscles such as the lats, deltoids, traps rhomboids, arms, and more. Doing the cable row variations such as high cable row, cable upright row, single arm seated cable row, and many others is not that too detached to the single arm cable row.

However, you should know how to do these exercises correctly to work your muscles effectively. When done properly, the single arm cable row hit the lats more than any other muscles. However, if you do it in the wrong way, you might end up engaging your arm muscles more than the lats.

Have you ever done the cable row exercises? Which ones would you recommend and why? Share your experiences below.

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