Seated One-arm Cable Pulley Rows
An intermediate compound strength exercise that works the upper back, using a cable machine.
Starting position
End position
How to Do Seated One-arm Cable Pulley Rows
- To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
- Lean over as you keep the natural alignment of your back and grab the single handle attachment with your left arm using a palms-down grip.
- With your arm extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lat as you hold the bar in front of you. The right arm can be kept by the waist. This is the starting position of the exercise.
- Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it as you rotate the wrist, so that by the time your hand is by your abdominals it is in a neutral position (palms facing the torso). Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard.
- Hold that contraction for a second and slowly go back to the original position while breathing in. Tip: Remember to rotate the wrist as you go back to the starting position so that the palms are facing down again.
- Repeat for the recommended amount of repetitions and then perform the same movement with the right hand.
Muscles Worked
Alternatives to Seated One-arm Cable Pulley Rows
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
One-Arm Kettlebell Row
An intermediate compound strength exercise that works the upper back, using a kettlebell.
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2
Bent Over One-Arm Long Bar Row
A beginner compound strength exercise that works the upper back, using a barbell.
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3
Elevated Cable Rows
An intermediate compound strength exercise that works the upper back, using a cable machine.
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4
One Arm Chin-Up
An advanced compound strength exercise that works the upper back.
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5
One-Arm Dumbbell Row
A beginner compound strength exercise that works the upper back, using dumbbells.
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6
One-Arm Long Bar Row
A beginner compound strength exercise that works the upper back, using a barbell.
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7
Bent Over Two-Arm Long Bar Row
An intermediate compound strength exercise that works the upper back, using a barbell.
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8
Kneeling Single-Arm High Pulley Row
A beginner compound strength exercise that works the upper back, using a cable machine.
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9
One Arm Lat Pulldown
A beginner compound strength exercise that works the upper back, using a cable machine.
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10
Reverse Grip Bent-Over Rows
An intermediate compound strength exercise that works the upper back, using a barbell.
Frequently Asked Questions
What muscles do seated one-arm cable pulley rows work?
Seated One-arm Cable Pulley Rows primarily works the upper back. The biceps and traps assist as secondary muscles.
What equipment do I need for seated one-arm cable pulley rows?
Seated One-arm Cable Pulley Rows uses cable machine.
Seated One-arm Cable Pulley Rows: is it suitable for beginners?
Seated One-arm Cable Pulley Rows is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of seated one-arm cable pulley rows?
One-Arm Kettlebell Row, Bent Over One-Arm Long Bar Row, Elevated Cable Rows train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my seated one-arm cable pulley rows reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; seated one-arm cable pulley rows can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Seated One-arm Cable Pulley Rows with AI
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