Cable Single Arm Low Row With Rope Attachment

Muscles worked

Setup

1. Set the cable pulley to the lowest position and attach a rope handle.
2. Grip one end of the rope with a neutral grip (palm facing in) and step back until the weight stack is slightly lifted.
3. Assume a staggered stance with the foot opposite your working arm forward for maximum stability.
4. Keep a slight bend in your knees and hinge slightly at the hips, maintaining a flat back and engaged core.

How to do it

1. Exhale and pull the rope toward your hip, driving your elbow back and keeping it tucked close to your ribcage.
2. Squeeze your shoulder blade toward your spine at the peak of the movement for a full contraction.
3. Inhale and slowly extend your arm back to the starting position with a controlled 2-3 second tempo.
4. Complete all repetitions on one side before switching to the other arm.

Form checklist

• Keep your torso square to the cable machine; do not let your chest rotate as you pull.
• Drive the movement with your elbow rather than pulling primarily with your hand.
• Maintain a neutral spine and avoid shrugging your shoulder toward your ear.
• Ensure your feet remain planted and your hips stay level throughout the set.

Pro tips

• At the end of the eccentric phase, allow the cable to pull your shoulder slightly forward to feel a deep stretch in the lat before starting the next rep.
• Focus on pulling the rope 'around' your body toward your hip to maximize lower lat engagement.

Make it harder

• Add a 2-second isometric hold at the peak of the contraction to increase time under tension.
• Perform the exercise from a half-kneeling position to further challenge your core stability and prevent any leg drive.

Frequently asked

What muscles does the cable single arm low row with rope attachment work?

The cable single arm low row with rope attachment primarily targets the lats and trapezius, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the cable single arm low row with rope attachment?

The cable single arm low row with rope attachment uses cable and rope.

Is the cable single arm low row with rope attachment good for beginners?

Yes. The cable single arm low row with rope attachment is a beginner-friendly movement and a strong foundation to build on.

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