Exercise guide
Cable Seated One Arm Alternate Row
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
This exercise builds mid-back thickness and lat width while improving core stability by resisting torso rotation. The alternating unilateral movement helps correct muscle imbalances and ensures equal development across the lats, rhomboids, and traps.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Position a flat bench in front of a cable machine and attach two D-handles to the low pulleys.
- Sit facing the machine with your feet firmly planted on the floor or footrests for stability.
- Grasp a handle in each hand with a neutral grip (palms facing each other).
- Sit tall with a neutral spine, shoulders retracted, and arms fully extended toward the machine.
How to do it
- Exhale and pull one handle toward your lower ribs by driving your elbow back close to your body.
- Squeeze your shoulder blade toward your spine at the peak of the movement while keeping the other arm extended.
- Inhale as you slowly return the handle to the starting position with a controlled 2-second tempo.
- Immediately repeat the movement with the opposite arm, maintaining a steady, alternating rhythm.
Form checklist
- Keep your torso upright and stationary; avoid leaning back or twisting to pull the weight.
- Drive the movement with your elbow rather than pulling primarily with your hand.
- Keep your shoulders depressed (down and away from your ears) throughout the entire set.
- Maintain a slight bend in your knees to reduce strain on the lower back.
Pro tips
- Focus on the 'stretch' at the bottom of the movement to fully engage the lats before initiating the pull.
- Imagine your hands are hooks and focus on pulling from the elbow to maximize back engagement and minimize bicep fatigue.
Make it harder
- Perform a 'constant tension' variation where you hold the non-working arm in a fully contracted position while the other arm rows.
- Increase the eccentric (lowering) phase to 4 seconds to maximize time under tension.
Frequently asked
- What muscles does the cable seated one arm alternate row work?
- The cable seated one arm alternate row primarily targets the lats, rhomboids, and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the cable seated one arm alternate row?
- The cable seated one arm alternate row uses cable.
- Is the cable seated one arm alternate row good for beginners?
- Yes. The cable seated one arm alternate row is a beginner-friendly movement and a strong foundation to build on.