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Single-Arm Cable Row (Standing)

The functional pull specialist — develops unilateral strength, core stability, rotational control, and fixes muscle imbalances while building real-world pulling power

⚡ Quick Reference​

AspectDetails
PatternHorizontal Pull + Anti-Rotation
Primary MusclesLats, Rhomboids, Mid Traps
Secondary MusclesRear Delts, Biceps, Core, Obliques
EquipmentCable Machine, Single D-Handle
Difficulty⭐⭐ Intermediate
Priority🟡 Accessory

Movement Summary​

🎯 Setup​

Starting Position​

  1. Cable position: Set pulley to mid-height (chest to belly button level)
  2. Attachment: Secure single D-handle to cable
  3. Distance from machine: Stand far enough that arms are fully extended with tension
  4. Stance: Staggered stance (opposite foot forward from working arm)
    • Example: Rowing with right arm → left foot forward
    • Feet hip-width apart front-to-back, stable base
  5. Body position: Upright torso, slight hinge at hips (10-15°), chest up
  6. Non-working arm: Free hand on hip or by side
  7. Working arm: Fully extended, gripping handle with neutral or overhand grip
  8. Core: Engaged HARD to resist rotational pull from cable

Equipment Setup​

EquipmentSettingNotes
Cable PulleyMid-height (chest level)Adjust based on preference
Single D-HandleSecurely attachedCheck connection
WeightStart lightCore stability is limiting factor
StanceStaggered, stableOpposite foot forward
Setup Cue

"Staggered stance, opposite foot forward, core tight like resisting a punch — don't let the cable rotate you"

🔄 Execution​

The Movement​

What's happening: Establishing stable anti-rotational position

  1. Staggered stance, opposite foot forward from working arm
  2. Core braced HARD — this is crucial
  3. Arm fully extended, holding handle with tension
  4. Torso upright, shoulders square (not rotated toward cable)
  5. Feel obliques engaged, resisting cable's pull to rotate you

Tempo: Take time to establish solid position

Feel: Core tension, stable base, ready to pull without rotating

Key Cues​

Primary Cues
  • "Opposite foot forward, shoulders square" — proper anti-rotational setup
  • "Pull to your ribs, don't rotate" — maintain torso position
  • "Core tight, fight the twist" — emphasizes anti-rotation
  • "Elbow back, squeeze shoulder blade" — proper back engagement

Tempo Guide​

GoalTempoExample
Strength1-0-2-01s pull, no pause, 2s return, resist rotation
Hypertrophy2-1-3-02s pull, 1s squeeze, 3s return, constant core tension
Core Stability2-2-3-02s pull, 2s hold, 3s return, maximal anti-rotation

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
LatsShoulder extension, arm adduction████████░░ 85%
RhomboidsScapular retraction████████░░ 85%
Mid TrapsScapular retraction and stabilization███████░░░ 75%

Secondary Muscles​

MuscleActionActivation
Core/ObliquesAnti-rotation — resisting cable's rotational force████████░░ 80%
Rear DeltsHorizontal shoulder extension██████░░░░ 65%
BicepsElbow flexion██████░░░░ 60%

Stabilizers​

MuscleRole
ObliquesPrimary anti-rotational stabilizers — prevents torso rotation
GlutesHip stability in staggered stance
Forearms/GripSingle-hand grip endurance
Muscle Emphasis

Unique anti-rotation benefit: Obliques and core work as hard as the back muscles to prevent rotation To maximize lat involvement: Pull lower (toward hip), more vertical arm path To maximize mid-back: Pull to ribs, focus on scapular retraction Compared to bilateral rows: More core involvement, ability to fix imbalances, greater ROM Stance variation: Wider stance = more stability, narrower = more core challenge

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Rotating torso toward cableShoulders turn, hips rotateDefeats anti-rotation purpose, reduces core workKeep shoulders square, brace core harder
Same-side foot forwardUnstable base, excessive rotationMakes anti-rotation much harderOpposite foot forward always
Too much weightCan't control rotationForm breaks down, injury riskReduce weight, prioritize stability
Rounded backSpine flexionLower back strainChest up, slight hip hinge, neutral spine
Not fully extending armPartial ROMLimits lat developmentFull extension on every rep
Most Common Error

Allowing torso to rotate toward the cable — this is THE test of the exercise. If you're rotating, the weight is too heavy or your core isn't engaged enough. Reduce load and brace harder.

Self-Check Checklist​

  • Opposite foot forward (right arm rowing = left foot forward)
  • Shoulders staying square to front (not rotating toward cable)
  • Core maximally engaged throughout entire movement
  • Full arm extension at start, full scapular retraction at finish
  • Stable lower body (hips not rotating)

🔀 Variations​

By Stance​

AspectDetails
StanceOpposite foot forward, hip-width apart
Best ForMost people, balanced stability and challenge
EmphasisAnti-rotation, functional strength
Difficulty⭐⭐ Intermediate

By Pull Height​

VariationCable PositionEmphasis
Chest levelMid-heightBalanced lat and mid-back

By Training Focus​

FocusModificationPurpose
StrengthHeavier weight, staggered stance, 6-10 repsBuild pulling power unilaterally
HypertrophyModerate weight, 10-15 reps, squeeze at peakMuscle growth, fix imbalances
Core/Anti-RotationLighter weight, half-kneeling, slow tempoDevelop rotational stability
Athletic/FunctionalModerate weight, explosive pull, controlled returnSports performance, power

📊 Programming​

Rep Ranges by Goal​

GoalSetsReps (per side)RestLoadRIR
Strength3-46-1090s-2min between sidesHeavy1-2
Hypertrophy3-410-1560-90s between sidesModerate2-3
Core Stability312-1560s between sidesLight-Moderate3
Endurance2-315-2060s between sidesLight3-4

Workout Placement​

Program TypePlacementRationale
Pull dayAfter bilateral rowsUnilateral work after main lifts
Back dayMid-to-late workoutAccessory work, fix imbalances
Full-bodyPull exercise slotFunctional pulling movement
Athletic/SportsEarly-to-mid workoutRotational strength development
Programming Note

Single-arm cable rows work excellently after bilateral rowing movements. The unilateral nature allows you to identify and address strength imbalances. Start with weaker side first, match reps on stronger side.

Frequency​

Training LevelFrequencyVolume Per Session
Beginner1x/week2-3 sets per side, learn stability
Intermediate1-2x/week3 sets per side, build strength
Advanced2x/week3-4 sets per side, include variations

Progression Scheme​

Progressive Overload

Anti-rotation quality is priority #1. Progress by:

  1. Maintaining perfect square shoulders with current weight
  2. Adding reps without rotation
  3. Adding weight only when form is flawless
  4. Advancing to harder stance variations (half-kneeling, single-leg)

Sample Progression​

WeekWeightSets x Reps (per side)Notes
140 lbs3x10Establish baseline, focus on no rotation
250 lbs3x10Add weight, maintain form
360 lbs3x10Add weight, perfect anti-rotation
430 lbs3x12Deload, try half-kneeling variation
570 lbs3x10Continue progression in staggered stance

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Seated Cable Row V-HandleLearn rowing pattern without stability demand
Two-Arm Cable Row StandingLearn standing row before going unilateral
Single-Arm Dumbbell RowSupported unilateral row, less core demand

Progressions (Harder)​

ExerciseWhen ReadyLink
Single-Arm Cable Row Half-KneelingCan do 3x12 staggered with perfect form
Single-Arm Cable Row Single-LegCan do half-kneeling with control
Single-Arm Landmine RowWant different angle, more load potential

Alternatives (Same Goal, Different Movement)​

AlternativeDifferenceGood For
Pallof PressPure anti-rotation, no rowCore stability, anti-rotation strength
Cable Wood ChopRotational movementRotational power (opposite of anti-rotation)

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Lower back issuesStanding unilateral loadingUse seated variation or chest-supported dumbbell row
Severe core weaknessCannot resist rotationBuild core strength with bilateral rows first
Shoulder impingementHorizontal pulling motionCheck ROM, reduce weight, adjust cable height
Balance issuesStanding on unstable baseUse wider stance or seated variation
Stop Immediately If
  • Sharp lower back pain (not muscle fatigue)
  • Inability to prevent torso rotation
  • Shoulder pain during pulling motion
  • Loss of balance or stability

Injury Prevention​

StrategyImplementation
Start lightMaster anti-rotation before adding weight
Proper stanceOpposite foot forward, stable base
Core engagementBrace before every single rep
Controlled tempoNo jerking or momentum
Progress graduallyAdd weight only with perfect form

Common Pain Points​

Pain LocationLikely CauseSolution
Lower backExcessive rotation, poor core bracingReduce weight, engage core, check stance
Obliques (side)Good — core working!Normal anti-rotational fatigue
ShoulderPoor pulling mechanics or too much weightCheck form, reduce load, adjust cable height
Hip flexorFront leg stance issueAdjust stance, activate glutes
Most Common Issue

Lower back strain from uncontrolled rotation — if you can't keep shoulders square, the weight is too heavy. Core stability is the limiting factor, not back strength. Reduce load.

🦴 Joints Involved​

JointActionROM RequiredStress Level
ShoulderExtension/Adduction90-120° movement🟡 Moderate
ScapulaRetraction/ProtractionFull ROM🟡 Moderate
ElbowFlexion/Extension0-140°🟢 Low
SpineAnti-rotation stabilizationResists rotation🟡 Moderate
HipStabilization in staggered stanceMinimal movement🟢 Low

Mobility Requirements​

JointMinimum ROMTestIf Limited
ShoulderFull extensionCan pull elbow behind torsoShoulder mobility, pec stretching
ScapulaFull retractionCan squeeze shoulder blade backScapular control drills
Thoracic spineExtension and anti-rotationCan stand tall without rotatingThoracic mobility, anti-rotation work
HipStable staggered stanceCan lunge comfortablyHip mobility, glute activation
Joint Health Note

Standing single-arm rows are generally joint-friendly but demand good core stability. The anti-rotational component actually helps build spinal stabilizer strength, which protects the lower back in daily life and sports.

❓ Common Questions​

Which foot should be forward?

Opposite foot forward from the arm you're rowing with. Example: Rowing with right arm → left foot forward. This creates the most stable anti-rotational position. Same-side foot forward makes it much harder to resist rotation.

How much weight should I use compared to bilateral rows?

Typically 40-60% of what you use for bilateral rows. Core stability is the limiting factor, not back strength. Start light and focus on zero rotation before adding weight.

My core gives out before my back. Is that normal?

Yes, that's expected, especially when learning the movement. This is as much a core exercise as a back exercise. As your anti-rotational strength improves, you'll be able to use more weight.

Standing vs. seated single-arm row — which is better?

Both have value:

  • Standing: More core involvement, anti-rotation challenge, functional strength
  • Seated: Pure back isolation, can use heavier loads, less fatigue

Standing is better for athletes and functional training. Seated is better for pure hypertrophy.

Should I do both sides back-to-back or alternate?

Most people do one complete set on one side, rest briefly (30-60s), then do the other side. This allows proper focus on anti-rotation. Alternating every rep is less common but can work for conditioning.

I feel this more on one side than the other. Why?

Common — you likely have an imbalance. This exercise is perfect for identifying and fixing that. Start with your weaker side, do the reps, then match (don't exceed) those reps on your stronger side. Over time, the imbalance will correct.

How does half-kneeling compare to standing?

Half-kneeling is harder for core stability (less stable base) but easier on balance. It's an excellent progression when standing staggered becomes too easy. Use lighter weight than standing variation.

📚 Sources​

Biomechanics & Muscle Activation:

  • McGill, S. (2015). Core Training for Anti-Rotation — Tier A
  • Fenwick, C.M. et al. (2009). Unilateral Rowing Variations — Tier A
  • Saeterbakken, A.H. et al. (2015). Single vs. Bilateral Exercises and Core Activation — Tier A
  • ExRx.net Exercise Analysis — Tier C

Programming:

  • NSCA Essentials of Strength Training — Tier A
  • Boyle, M. (2016). New Functional Training for Sports — Tier B
  • Schoenfeld, B. (2021). Science and Development of Muscle Hypertrophy — Tier A

Technique & Anti-Rotation:

  • McGill, S. (2017). Ultimate Back Fitness and Performance — Tier A
  • Stronger by Science — Greg Nuckols — Tier B
  • Eric Cressey — Single-Arm Rowing Variations — Tier C

Safety:

  • McGill, S. (2015). Low Back Disorders — Tier A
  • NSCA Position Statement on Injury Prevention — Tier A
For Mo

When to recommend this exercise:

  • User wants to fix muscle imbalances between left and right sides
  • User needs core/anti-rotation strength (athletes, functional fitness)
  • User has identified one side weaker than the other in bilateral rows
  • User wants more functional, real-world pulling strength
  • User is intermediate or advanced (has mastered bilateral rows)

Who should NOT do this exercise:

  • Severe core weakness that can't resist rotation → Build with Seated Cable Row first
  • Acute lower back injury → Use Chest-Supported Dumbbell Row
  • True beginner to rowing → Start with bilateral rows to learn pattern
  • Balance issues without support → Use seated or supported variations

Key coaching cues to emphasize:

  1. "Opposite foot forward — right arm rowing, left foot forward"
  2. "Brace your core like someone's about to punch you"
  3. "Keep your shoulders square — don't rotate toward the cable"
  4. "Pull to your ribs, squeeze your shoulder blade back"

Common issues to watch for in user feedback:

  • "My torso keeps rotating" → Weight too heavy, reduce load significantly
  • "Which foot forward?" → Opposite foot from rowing arm
  • "I feel this in my core more than back" → Normal, especially initially
  • "One side is way weaker" → Perfect — this exercise will fix that over time

Programming guidance:

  • Pair with: Bilateral rows, vertical pulls, anti-rotation core work
  • Place after: Primary bilateral rowing movements
  • Typical frequency: 1-2x per week
  • Best rep range: 10-15 per side for hypertrophy and imbalance correction
  • Important: Start with weaker side, match reps on stronger side (don't exceed)

Progression signals:

  • Ready to progress when: 3x12 per side with zero rotation, 1-2 RIR
  • Regress if: Cannot maintain square shoulders, lower back pain, excessive rotation
  • Consider variation if: Staggered too easy → try half-kneeling or single-leg stance

Red flags:

  • Torso rotating toward cable → weight too heavy, core not engaged
  • Same-side foot forward → unstable, will cause rotation
  • Lower back pain → poor core bracing or excessive weight
  • One side much easier → imbalance (not a red flag, but note for tracking)

Unique benefits of this variation:

  • Best for identifying and fixing left/right imbalances
  • Excellent anti-rotation core training (functional for sports and life)
  • Allows greater ROM than bilateral rows (can pull further back)
  • Builds rotational stability (important for athletes, throwing sports, golf, etc.)
  • Functional strength that transfers to real-world pulling tasks

Comparison to alternatives:

  • vs. Seated Single-Arm Row: More core demand, less isolation, more functional
  • vs. Single-Arm Dumbbell Row: More anti-rotation, less weight potential, no support
  • vs. Bilateral Cable Row: Fixes imbalances, more core work, less weight used

Athletic/functional applications:

  • Rowing sports, climbing, grappling
  • Any sport requiring single-arm pulling (tennis, baseball, swimming)
  • Anti-rotation strength for running, cutting, throwing
  • Real-world tasks: pulling open doors, carrying bags, yard work

Last updated: December 2024