Seated One-arm Cable Pulley Rows

Back · Cable · one side at a time

How to do it

Standing or seated facing the low pulley with a single handle. Pull towards your hip, letting the shoulder blade travel forward on the stretch and back on the pull: that extra travel is the advantage of going one-armed. You feel the whole lat. The classic mistake is twisting the torso along with it: a little controlled rotation is fine, a whip is not.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps

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