How to do the single arm cable row

Step by step

1. Set a cable pulley in a low position or at chest level and attach a handle.
2. Select the appropriate load, grab the handle, and step back to lift the weight off its stack.
3. Bring your shoulders back, stagger your stance, bend your knees slightly, engage your abs, and breathe in.
4. Pull the handle to your side, aligning your elbow to your torso. Squeeze your back and hold the position for a moment and exhale.
5. Slowly extend your arm and breathe in.
6. Once you have finished training one side, grab the handle with your opposite hand and repeat for the same number of reps.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the single arm cable row

• 6-Week Shred3 × 15
• 6-Week Back Builder3 × 12

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.