Exercise guide
Cable Standing Single Arm Reverse Grip Row
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This unilateral row variation uses an underhand grip to emphasize the lower lats and biceps while improving core stability and muscle symmetry.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to mid-torso height and attach a single D-handle.
- Stand facing the machine with feet shoulder-width apart and a slight bend in the knees.
- Grasp the handle with an underhand (supinated) grip, palm facing upward.
- Step back until the weight stack rises slightly and your arm is fully extended.
How to do it
- Exhale as you pull the handle toward your lower ribcage, driving your elbow straight back.
- Squeeze your shoulder blade toward your spine at the peak of the contraction.
- Inhale as you slowly extend your arm back to the starting position with a controlled 2-second tempo.
- Complete the full set on one arm before switching to the other side.
Form checklist
- Keep your torso square to the machine; do not rotate your hips or shoulders.
- Maintain a proud chest and avoid shrugging the shoulder toward your ear.
- Keep your elbow tucked close to your side throughout the movement.
- Ensure your weight is evenly distributed through both feet for a stable base.
Pro tips
- Focus on pulling with your elbow rather than your hand to better isolate the lats and minimize forearm fatigue.
- At the end of the eccentric phase, allow the cable to pull your shoulder slightly forward for a deeper stretch in the lat.
Make it harder
- Perform the exercise from a staggered stance (opposite foot forward) to increase the demand on your core stability.
- Incorporate a 2-second pause at the peak contraction to maximize muscle fiber recruitment.
Frequently asked
- What muscles does the cable standing single arm reverse grip row work?
- The cable standing single arm reverse grip 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 standing single arm reverse grip row?
- The cable standing single arm reverse grip row uses cable.
- Is the cable standing single arm reverse grip row good for beginners?
- Yes. The cable standing single arm reverse grip row is a beginner-friendly movement and a strong foundation to build on.