Exercise guide
Cable Single Arm High Scapular Row
- Intermediate
- Compound
- Rep-based
- Back
This variation uses an incline bench to provide chest-supported stability, allowing for isolated high-angle pulling that maximizes engagement of the posterior deltoids, rhomboids, and upper trapezius.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set an incline bench to a 45-60 degree angle, facing the cable machine.
- Position the cable pulley so it is level with your upper chest when seated.
- Sit facing the bench with your chest firmly supported and feet planted for stability.
- Grasp the D-handle with one hand using a neutral or overhand grip, extending your arm fully toward the pulley.
How to do it
- Exhale and initiate the pull by retracting your shoulder blade toward your spine.
- Pull the handle toward your shoulder, keeping your elbow high and flared out away from your torso.
- Squeeze your upper back at the peak of the movement for one second.
- Inhale as you slowly return the weight to the starting position, allowing the shoulder blade to protract fully.
Form checklist
- Keep your chest glued to the bench to prevent using momentum or rotating your torso.
- Maintain a high elbow position throughout the row to target the rear delts and rhomboids.
- Avoid shrugging the shoulder upward; keep the shoulder blade depressed and retracted.
- Keep your neck neutral and avoid jutting your chin forward during the pull.
Pro tips
- Think about 'opening' your chest as you pull to ensure maximum scapular range of motion.
- Use a 'hook' grip with your fingers to reduce forearm fatigue and focus on the back muscles.
Make it harder
- Incorporate a 3-second pause at the peak contraction to intensify the mind-muscle connection.
- Increase the eccentric phase to 4 seconds to maximize muscle fiber recruitment.
Frequently asked
- What muscles does the cable single arm high scapular row work?
- The cable single arm high scapular row primarily targets the lats, rhomboids, and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the cable single arm high scapular row?
- The cable single arm high scapular row uses cable.
- Is the cable single arm high scapular row good for beginners?
- The cable single arm high scapular row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.