Cable One Arm Twisting Seated Row

Muscles worked

Setup

1. Sit at a cable row station with your feet firmly on the footrests and knees slightly bent.
2. Attach a single D-handle to the cable and grasp it with one hand using a neutral (palms-in) grip.
3. Sit upright with a neutral spine, shoulders square, and your free hand resting on your thigh for stability.
4. Extend your arm fully to feel a slight stretch in your lat, keeping your torso square to the machine.

How to do it

1. Exhale as you pull the handle toward your lower ribcage, initiating the movement by driving your elbow back.
2. As the handle nears your body, rotate your torso slightly toward the pulling side to maximize the contraction in your back and obliques.
3. Inhale and slowly reverse the movement, rotating your torso back to the center and fully extending your arm.
4. Maintain a controlled tempo, focusing on a 2-second pull and a 2-second return.

Form checklist

• Keep your chest up and avoid rounding your lower back throughout the set.
• Ensure the rotation occurs in the thoracic spine (mid-back) rather than the lumbar spine.
• Keep your elbow tucked close to your side rather than flaring it outward.
• Avoid using momentum or 'shrugging' the shoulder toward your ear during the pull.

Pro tips

• Focus on pulling your shoulder blade toward your spine before the arm starts moving to ensure lat dominance.
• At the peak of the movement, imagine trying to touch your elbow to the wall behind you while squeezing your oblique.
• Maintain a slight bend in the knees to protect the lower back and provide a stable base for the rotation.

Make it harder

• Add a 3-second isometric hold at the point of maximum rotation and contraction.
• Perform the eccentric (return) phase over 4 seconds to increase time under tension.

Frequently asked

What muscles does the cable one arm twisting seated row work?

The cable one arm twisting seated row primarily targets the lats, rhomboids, and trapezius, and also works the abs and erector spinae as secondary muscles.

What equipment do you need for the cable one arm twisting seated row?

The cable one arm twisting seated row uses cable.

Is the cable one arm twisting seated row good for beginners?

The cable one arm twisting seated row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius
• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Band Fixed Back Underhand PulldownBeginner · lats, rhomboids, and trapezius
• Band One Arm Twisting Seated RowIntermediate · lats, rhomboids, and trapezius