Exercise
One-Arm Standing Cable Row
Also known as: cable one arm bent over row, single arm cable row, one arm cable row standing
One-Arm Standing Cable Row is a compound exercise for the middle back. Main target: middle back. Also works: lats, biceps and obliques. Equipment: cable.
Muscles worked
How to do it
- Attach a single handle to a low pulley, grab it with one hand and step back into a staggered stance, torso hinged slightly forward.
- Pull the handle toward your hip, driving the elbow back close to the body.
- Squeeze the lat and mid-back at the end of the pull without twisting the torso.
- Extend the arm under control; finish the set, then switch sides.
Similar exercises
Seated Cable Rows
Cable
Middle back
Seated One-arm Cable Pulley Rows
Cable
Middle back
Standing Cable V-Bar Row
Cable
Middle back
Wide-Grip Lat Pulldown
Cable
Upper lats
Close-Grip Front Lat Pulldown
Cable
Lower lats
Elevated Cable Rows
Cable
Lower lats
Alternatives with other equipment
One-Arm Dumbbell Row
Dumbbell
Middle back
Inverted Row
Bodyweight
Middle back
One-Arm Kettlebell Row
Kettlebell
Middle back
T-Bar Row with Handle
Barbell
Middle back
Inverted Row with Straps
Other
Middle back
Leverage High Row
Machine
Middle back
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