Exercise guide
Cable Split Stance Single Arm Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This unilateral compound movement builds back thickness and core stability by challenging your ability to resist rotation while targeting the lats and traps. The split stance provides a stable base to move heavier loads while engaging the lower body and trunk to maintain balance.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to mid-chest height and attach a single D-handle.
- Step back with the leg on the same side as the pulling arm into a split stance (opposite leg forward).
- Maintain a slight bend in both knees and keep your torso upright with a neutral spine.
- Hold the handle with a neutral grip (palm facing in) and fully extend your arm to feel a slight stretch in the lat.
How to do it
- Exhale as you pull the handle toward your hip, driving your elbow back while keeping it close to your ribcage.
- Squeeze your shoulder blade toward your spine at the peak of the movement without rotating your torso.
- Inhale as you slowly return the weight to the starting position over a 2-3 second count, maintaining tension.
- Complete all repetitions on one side before switching your stance and arm to repeat.
Form checklist
- Keep your hips and shoulders square to the cable machine to resist trunk rotation.
- Avoid shrugging the shoulder toward your ear; keep the shoulder blade pulled down.
- Maintain a 'proud chest' and avoid rounding the upper back as the arm extends.
- Ensure the front knee stays aligned over the ankle and does not cave inward.
Pro tips
- Initiate the pull by 'setting' the shoulder blade down and back before the arm begins to move to ensure lat dominance.
- Imagine pulling with your elbow rather than your hand to maximize back recruitment and minimize bicep fatigue.
Make it harder
- Add a 2-second pause at the peak contraction to increase time under tension and scapular stability.
- Perform the movement with the back knee hovering just an inch off the ground to significantly increase core and leg demand.
Frequently asked
- What muscles does the cable split stance single arm row work?
- The cable split stance single arm 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 split stance single arm row?
- The cable split stance single arm row uses cable.
- Is the cable split stance single arm row good for beginners?
- The cable split stance single arm row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.