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Cable Single-Arm Row

Row one handle to the hip with a full stretch and squeeze, keeping the torso stable.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked
Lats, Upper back
Equipment
Cable
Movement
Pull

Sets and reps

  • For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
  • For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
  • Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the lats, for when the cable is taken or you want a change.

Questions

What muscles does the Cable Single-Arm Row work?
The Cable Single-Arm Row mainly works the lats and upper back.
What equipment do you need for the Cable Single-Arm Row?
A cable.
How many sets and reps of the Cable Single-Arm Row?
For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Cable Single-Arm Row?
Archer Pull-Up, Band Lat Pulldown, Barbell Rack Chin and Barbell Yates Row work the same main muscle.

Program it for your clients

Coaches add the Cable Single-Arm Row to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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See your setup in four steps

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