Cable Single Arm Low Scapular Row

Muscles worked

Setup

1. Set an incline bench to a 45-degree angle and place it facing a low cable pulley.
2. Position your chest firmly against the bench pad with your feet planted wide for stability.
3. Grasp the D-handle with one hand, allowing the cable to pull your arm forward into full extension.
4. Keep your non-working hand on the bench or your hip to maintain a square torso.

How to do it

1. Exhale as you initiate the pull by driving your shoulder blade down and back toward your spine.
2. Pull the handle toward your hip, keeping your elbow tucked close to your ribcage and driving it back until it clears your torso.
3. Inhale as you slowly return the weight to the starting position, allowing the shoulder blade to protract (stretch forward) fully.
4. Maintain a controlled tempo, focusing on a 2-second eccentric (lowering) phase.

Form checklist

• Keep your chest in constant contact with the bench to prevent momentum.
• Avoid rotating your torso toward the pulling arm; keep your shoulders square to the floor.
• Ensure the movement starts with the scapula (shoulder blade) rather than the bicep.
• Keep your neck neutral by looking at the top of the bench pad.

Pro tips

• Think about 'tucking your shoulder blade into your back pocket' to maximize lower trap and lat engagement.
• Use a thumbless grip to reduce forearm involvement and enhance the mind-muscle connection with your back.
• Pause for one second at the peak of the contraction to emphasize scapular retraction.

Make it harder

• Incorporate a 3-second isometric hold at the point of maximum contraction.
• Slow the eccentric phase to 4 seconds to increase time under tension for the lats.

Frequently asked

What muscles does the cable single arm low scapular row work?

The cable single arm low scapular row primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the cable single arm low scapular row?

The cable single arm low scapular row uses cable.

Is the cable single arm low scapular row good for beginners?

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

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