Seated One-arm Cable Pulley Rows

The Seated One-arm Cable Pulley Rows is a intermediate compound movement that activates 4 muscle groups simultaneously. It primarily targets the Middle Back, making it one of the more efficient exercises in RepStack's 873-exercise database.

strengthintermediatecablepullcompound
Seated One-arm Cable Pulley Rows - starting position

Starting position

Seated One-arm Cable Pulley Rows - ending position

Ending position

Muscles Worked

Primary Middle Back
Secondary Biceps Lats Traps

The middle back handles the primary load during this movement. The biceps and lats and traps assist as stabilizers throughout the range of motion.

How to Seated One-arm Cable Pulley Rows

  1. 1

    To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.

  2. 2

    Lean over as you keep the natural alignment of your back and grab the single handle attachment with your left arm using a palms-down grip.

  3. 3

    With your arm extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lat as you hold the bar in front of you. The right arm can be kept by the waist. This is the starting position of the exercise.

  4. 4

    Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it as you rotate the wrist, so that by the time your hand is by your abdominals it is in a neutral position (palms facing the torso). Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard.

  5. 5

    Hold that contraction for a second and slowly go back to the original position while breathing in. Tip: Remember to rotate the wrist as you go back to the starting position so that the palms are facing down again.

  6. 6

    Repeat for the recommended amount of repetitions and then perform the same movement with the right hand.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

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Frequently Asked Questions

What muscles does the Seated One-arm Cable Pulley Rows work?

The Seated One-arm Cable Pulley Rows primarily works the Middle Back. Secondary muscles include the Biceps, Lats, Traps, which assist during the movement.

Is the Seated One-arm Cable Pulley Rows good for beginners?

The Seated One-arm Cable Pulley Rows is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Seated One-arm Cable Pulley Rows?

You need cable to perform the Seated One-arm Cable Pulley Rows. Most commercial gyms will have this available.

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