Cable Single Arm High Row

Muscles worked

Setup

1. Position an incline bench facing a high cable pulley and set the backrest to a 45-60 degree angle.
2. Stand or kneel behind the bench, pressing your chest firmly against the top of the backrest for stability.
3. Reach up and grasp the single handle with a neutral grip (palm facing inward) with your working arm.
4. Brace your non-working arm against the side of the bench to maintain a square torso.

How to do it

1. Exhale and pull the handle down toward your hip, driving your elbow back in a slight arc while keeping it close to your side.
2. Squeeze your shoulder blade down and back at the bottom of the movement to achieve a full contraction.
3. Inhale and slowly extend your arm back toward the pulley over a 2-3 second tempo.
4. Allow the weight to pull your shoulder forward slightly at the top to feel a deep stretch in the lat before starting the next rep.

Form checklist

• Keep your chest glued to the bench to prevent torso rotation or using momentum.
• Maintain a neutral spine and avoid arching your lower back as you pull the weight down.
• Focus on driving the movement with the elbow rather than pulling primarily with the hand.
• Keep your shoulders square to the cable machine throughout the entire set.

Pro tips

• Imagine 'tucking your elbow into your back pocket' to maximize lat recruitment and minimize bicep dominance.
• Pause for one second at the peak of the contraction to emphasize the mid-back and lower trapezius fibers.

Make it harder

• Implement a 4-second slow eccentric (returning) phase to maximize time under tension.
• Add a 2-second isometric hold at the point of peak contraction near the hip.

Frequently asked

What muscles does the cable single arm high row work?

The cable single arm high row primarily targets the lats and trapezius, and also works the erector spinae, rhomboids, and serratus anterior as secondary muscles.

What equipment do you need for the cable single arm high row?

The cable single arm high row uses cable.

Is the cable single arm high row good for beginners?

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

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius