Back exercise

One Arm Seated Cable Row

How to do the One Arm Seated Cable Row with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Attach a single grip handle to the rowing station. Sit on the bench and grip the handle with your left hand. Pull the handle back as far as you can while contracting your back muscles. Exhale during this portion of the movement. Slowly reverse the motion until your arms are…
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Illustration showing the One Arm Seated Cable Row
Targets

Muscles worked

Back muscle Back Primary Biceps muscle Biceps Secondary Forearms muscle Forearms Secondary Shoulders muscle Shoulders Secondary
Gear

Equipment

Row cable Row cable
Technique

How to do the One Arm Seated Cable Row

  1. 1 Attach a single grip handle to the rowing station. Sit on the bench and grip the handle with your left hand.
  2. 2 Pull the handle back as far as you can while contracting your back muscles. Exhale during this portion of the movement.
  3. 3 Slowly reverse the motion until your arms are extended straight.