Single-Arm Cable Row with Rotation
Improves posture, reduces risk of back injury, and strengthens scapular stabilizers
BackAdvancedStrengthPull
At a glance
| Muscles worked | Primary: Back Upper. Secondary: scapular stabilizers, biceps |
|---|---|
| Muscle group | Back |
| Difficulty | Advanced |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 10 each side |
| Estimated calories burned | ~100 kcal |
How to do it
- Step 1: Setup — Stand facing the cable machine, holding the D-handle with one hand
- Step 2: Initiation — Begin to pull the handle towards the body, rotating the scapula and squeezing the lats
- Step 3: Mid-phase — Continue to pull, keeping the elbow close to the body and the core engaged
- Step 4: End-position — Reach the end of the range of motion, with the handle at the side of the body
- Step 5: Return — Slowly return the handle to the starting position, stretching the lats and maintaining control
- Step 6: Breathing and rhythm reminder — Focus on controlled breathing and smooth movement
- Step 7: Safety note — Avoid swinging or using momentum, and focus on proper form
Equipment
- Cable machine
- D-handle
Coaching tips
Benefits
Improves posture, reduces risk of back injury, and strengthens scapular stabilizers
Common mistakes
Letting the hips sag, not rotating the scapula, and using momentum instead of controlled movement
Make it harder
Increase the weight or resistance
Make it easier
Use a lower weight or reduce the range of motion
Breathing
Inhale during the lowering phase, exhale during the pulling phase
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.