Standing Single Arm Pulley Row Feet Square
Standing square-stance row builds back strength while requiring core stability to resist rotation
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: Lats and upper back |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 each arm |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Stand facing a low pulley with feet square and shoulder-width apart
- Step 2: Hold the handle in one hand with your arm extended forward
- Step 3: Pull the handle back toward your ribs, keeping your hips facing forward
- Step 4: Squeeze your shoulder blade at the end of the row
- Step 5: Extend back out with control and repeat, then switch sides
Equipment
- Cable pulley optional
Coaching tips
Benefits
Standing square-stance row builds back strength while requiring core stability to resist rotation
Common mistakes
Rotating the torso to assist the pull instead of keeping the hips square
Make it harder
Increase the cable weight or slow the return phase
Make it easier
Reduce the cable weight and keep the range of motion shorter
Breathing
Exhale pulling back, inhale extending forward
Build a workout with this exercise
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Beginner · 3 sets × 12 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.