One Arm Seated Row (Cable)

A compound rowing exercise performed seated, targeting the back unilaterally using cable resistance.

Instructions

1. Sit at the cable machine with your back upright and feet flat or resting on the footplate.
2. Grasp a single handle at a mid-chest height, with your arm extended and core engaged.
3. Pull the handle toward your torso, bringing your elbow back and in.
4. Squeeze your back muscles at the end of the range, pausing briefly.
5. Return to the starting position in a controlled manner while maintaining tension.
6. Complete all repetitions on one side before switching arms.

Tips

• Initiate the pull with your elbow and mid-back muscles rather than just your hand.
• Maintain an upright posture with a neutral spine; avoid leaning or twisting.
• Keep your chest up throughout the movement for optimal lat activation.
• Control the eccentric portion to maximize muscle engagement and time under tension.
• Perform equal repetitions on both sides for balanced back development.
• This unilateral version can improve imbalances and core stability.