Which muscles does the single arm cable row work?

The single arm cable row mainly works your lats and back. It also involves your biceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the single arm cable row in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Single Arm Cable Row: how to do it and muscles worked

The single arm cable row mainly works your lats and back, with help from your biceps. You need a cable machine.

Muscles worked

Main

Helping

Biceps

How to do the single arm cable row

1
Sit or stand facing a low cable with a single handle in one hand. Brace your core, sit tall with your chest up, and start with your arm straight.
2
Pull the handle toward your hip, squeezing your shoulder blade back. Return slowly until your arm is straight and your shoulder blade slides forward.
3
Breathe out as you pull and in as you return, taking about two seconds. Finish all reps on one arm, then switch.

Form tip: Keep your torso square to the stack and do not let the weight rotate your body.

Common questions

Which muscles does the single arm cable row work?: The single arm cable row mainly works your lats and back. It also involves your biceps.
What equipment do I need for the single arm cable row?: You need a cable machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the single arm cable row in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lats exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.