Cable One Arm Seated Row


Utility: Basic or Auxiliary
Mechanics: Compound
Force: Pull



Sit slightly forward on platform or secured bench in order to grasp cable stirrup with one hand. Position hips back with knees slightly bent . Allow shoulder with stirrup to be pulled forward.


Pull cable attachment to side of torso, slightly twisting through waist. Pull shoulder back and push chest forward during contraction. Return until arm is extended and shoulder is stretched forward. Repeat. Continue with opposite arm.


It is optional to bend lower back forward during stretch and pull it upright during contraction. If low back is kept still, Erector Spinae acts as synergist muscle. Also see Cable One Arm Twisting Seated Row.

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