Cable Seated Single Arm Lats Focused Row

Muscles worked

Setup

1. Position a flat bench a few feet away from a low cable pulley.
2. Sit on the bench facing the cable, or slightly angled to the side to better align the cable with the lat fibers.
3. Grasp the single-hand attachment with a neutral grip (palm facing inward).
4. Brace your feet firmly against the machine's footrests or the floor to stabilize your torso.

How to do it

1. Pull the handle toward your hip, driving your elbow down and back while keeping it tucked close to your side.
2. Exhale during the pull and focus on the squeeze in your lower lat; stop when the elbow reaches the midline of your torso.
3. Inhale as you slowly extend your arm, allowing the weight to pull your shoulder blade forward without rounding your spine.
4. Maintain a controlled tempo, focusing on a 2-second eccentric (lowering) phase.

Form checklist

• Keep your shoulders square and avoid rotating your torso toward the pulling arm.
• Ensure the elbow travels toward the hip, not up toward the ribs or shoulder.
• Maintain a proud chest and neutral spine throughout the entire movement.
• Keep your non-working hand on your thigh or the bench for added stability.

Pro tips

• Use a 'hook' grip (fingers only, thumb over) to minimize bicep engagement and prioritize the back.
• Imagine driving your elbow into your back pocket to maximize the shortening of the lat fibers at the peak of the movement.

Make it harder

• Incorporate a 3-second isometric hold at the point of maximum contraction near the hip.
• Perform the eccentric phase even slower (4-5 seconds) to increase time under tension.

Frequently asked

What muscles does the cable seated single arm lats focused row work?

The cable seated single arm lats focused row primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the cable seated single arm lats focused row?

The cable seated single arm lats focused row uses cable.

Is the cable seated single arm lats focused row good for beginners?

The cable seated single arm lats focused row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius