Single-arm Seated Cable Row

How to perform it

1. 1Preparation and positioning. Adjust the seat, chest/thigh support, handle, and range so the joints align comfortably and the stack remains clear. Check the cable/lever path and secure the attachment.
2. 2Starting position. Brace against the chest/seat support, take the prescribed grip, and begin with extended elbows and controlled scapulae.
3. 3Concentric phase. Pull toward the fixed torso marker by driving the upper arms back without lifting from the pad.
4. 4End position. Reach the same end marker with wrists, elbows, and shoulders controlled; do not force extra range by leaning or shrugging.
5. 5Eccentric phase. Return the lever or cable under control to the same start while allowing appropriate scapular movement and keeping the stack from crashing.
6. 6Breathing and bracing. Exhale through the pull/elevation and inhale during the controlled return; maintain enough trunk pressure to prevent momentum.
7. 7Valid rep. A rep uses the same setup and range, reaches the fixed marker, and contains no torso swing, pad separation, grip change, or uncontrolled stack contact.

Common mistakes

• Using trunk or leg momentum

  Fix: Make the body quiet, lower the difficulty, and initiate the pull through the upper arms.

• Shrugging through the pull

  Fix: Keep the neck long and let the scapulae move under control rather than collapsing toward the ears.

• Cutting the lower range

  Fix: Return to the same controlled straight-arm marker on every rep.

• Jutting the head to reach

  Fix: Keep the head neutral and move the chest/body to the fixed marker.

Safety

• Current shoulder symptoms require an individually tolerated arm path and range; do not force a generic elbow angle or end position through pain.
• If spinal symptoms, radiating pain, numbness, or weakness are present, stop and seek appropriate assessment; do not use bracing cues to train through neurological symptoms.
• Adjust the machine to the user, verify the selector pin/attachment and safety stops, and keep hands, clothing, and other people clear of the moving lever, cable, and stack.

Progressions & alternatives

• regressionSeated Cable Row— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Single-arm Seated Cable Row.
• progressionSingle-arm Seated Cable Row with longer controlled range— Increase load, range, instability, or skill demand after Single-arm Seated Cable Row is repeatable through the planned volume with reserve and no technique drift.
• alternativeCable Lat Pulldown— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Single-arm Seated Cable Row is impractical or poorly tolerated.