Single-arm Cable Row and Rotation

Primary muscles
Upper back, Lats
Secondary muscles
Biceps, Obliques, Forearms
Equipment
Cable
Movement pattern
Horizontal Pull

Steps

  1. 1 Sit on the floor with your legs extended forward, facing a cable machine. Grasp a single handle with one hand using a neutral grip, extending your arm towards the machine.
  2. 2 Pull the handle towards the side of your torso, simultaneously rotating your upper body towards the pulling arm. Drive your elbow past your body.
  3. 3 Slowly extend your arm back to the starting position, allowing your torso to rotate back to face the machine.
  4. 4 Complete all repetitions on one side before switching to the other arm.

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