Cable Sitting Banch Single Arm Twisting Row

Muscles worked

Setup

1. Position a flat bench perpendicular to a cable machine with the pulley set to mid-chest height.
2. Sit sideways on the bench with your feet planted firmly on the floor for a stable base.
3. Reach across your body to grab the D-handle with the hand furthest from the machine using a neutral grip.
4. Extend your arm fully toward the pulley, allowing your shoulder to protract and your torso to rotate slightly toward the machine.

How to do it

1. Exhale as you pull the handle toward your hip, initiating the movement by driving your elbow back and down.
2. Simultaneously rotate your torso away from the machine, twisting through the waist to bring the working shoulder back.
3. Inhale as you slowly reverse the movement, rotating your torso back toward the machine and fully extending your arm.
4. Maintain a controlled 2-1-2 tempo, focusing on the stretch at the start and the squeeze at the finish.

Form checklist

• Keep your spine neutral and chest tall; avoid rounding your lower back during the rotation.
• Drive the elbow toward the hip rather than the shoulder to maximize lat recruitment.
• Keep your feet anchored to the floor to prevent your hips from sliding on the bench.
• Ensure the rotation occurs through the thoracic spine and obliques, not just the arm.

Pro tips

• At the end of the eccentric phase, allow the cable to pull your shoulder blade forward to get a deep stretch in the lat.
• Focus on pulling the shoulder blade toward the spine at the peak of the movement to maximize trapezius and rhomboid activation.
• Keep your non-working hand on your hip or the bench for balance, but do not use it to help the pull.

Make it harder

• Add a 2-second isometric hold at the point of maximum contraction and rotation.
• Slow the eccentric (lowering) phase to 4 seconds to increase time under tension for the lats and obliques.

Frequently asked

What muscles does the cable sitting banch single arm twisting row work?

The cable sitting banch single arm twisting row primarily targets the lats and trapezius, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the cable sitting banch single arm twisting row?

The cable sitting banch single arm twisting row uses cable.

Is the cable sitting banch single arm twisting row good for beginners?

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

Related exercises

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• Band Assisted Chin Up From KneeIntermediate · biceps, lats, and trapezius