Single Arm Cable Row
Single-arm cable rows for symmetry and torso rotation. It works mainly the lats, trapezius and rear deltoid, with help from the biceps, forearm flexors and rotator cuff.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Single Arm Cable Row
- Sit at the cable row with a single handle in one hand, feet on the platform, torso upright and the free hand on your thigh or the frame.
- Pull the handle to the side of your abdomen by driving the elbow back, squeezing the shoulder blade at the end.
- Keep the torso square; a slight rotation at the end is fine, swinging is not.
- Return slowly to a straight arm and a stretched shoulder, then do the other side.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Lats | Latissimus dorsi |
| Primary | Trapezius | Trapezius |
| Primary | Rear deltoid | Deltoideus posterior |
| Secondary | Biceps | Biceps brachii |
| Secondary | Forearm flexors | Flexores antebrachii |
| Secondary | Rotator cuff | Musculi rotatores humeri |
Muscle data from StrengthLog.
Why do it
- Mid-back thickness with a stable torso
- Scapular retraction you can actually feel
- Keeps the lower back out of it
How Flawless ranks Single Arm Cable Row
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Single Arm Cable Row by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Single Arm Cable Row work?
It works mainly the lats, trapezius and rear deltoid, with help from the biceps, forearm flexors and rotator cuff.
How do you do Single Arm Cable Row?
Sit at the cable row with a single handle in one hand, feet on the platform, torso upright and the free hand on your thigh or the frame. Pull the handle to the side of your abdomen by driving the elbow back, squeezing the shoulder blade at the end. Keep the torso square; a slight rotation at the end is fine, swinging is not. Return slowly to a straight arm and a stretched shoulder, then do the other side.
How does Flawless rank Single Arm Cable Row?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.