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Seated One-arm Cable Pulley Rows

A intermediate strength exercise for the upper back, done with a cable.

Seated One-arm Cable Pulley Rows: starting positionSeated One-arm Cable Pulley Rows: finishing position
Main muscles
Upper back
Also works
Biceps and Lats
Equipment
Cable
Level
Intermediate
Type
Compound
Movement
Pull

How to do the Seated One-arm Cable Pulley Rows

  1. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
  2. Lean over as you keep the natural alignment of your back and grab the single handle attachment with your left arm using a palms-down grip.
  3. With your arm extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lat as you hold the bar in front of you. The right arm can be kept by the waist. This is the starting position of the exercise.
  4. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it as you rotate the wrist, so that by the time your hand is by your abdominals it is in a neutral position (palms facing the torso). Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard.
  5. Hold that contraction for a second and slowly go back to the original position while breathing in. Tip: Remember to rotate the wrist as you go back to the starting position so that the palms are facing down again.
  6. Repeat for the recommended amount of repetitions and then perform the same movement with the right hand.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Seated One-arm Cable Pulley Rows

Questions

What muscles does the Seated One-arm Cable Pulley Rows work?

Mainly the upper back, with the biceps and lats helping.

Is the Seated One-arm Cable Pulley Rows good for beginners?

It's rated intermediate. Beginners can build up to it with Seated Cable Rows first.

What can I do instead of the Seated One-arm Cable Pulley Rows?

Good alternatives that train the upper back: Upright Cable Row, Seated Cable Rows, Bent Over Two-Arm Long Bar Row or Bodyweight Mid Row.

How many sets and reps of the Seated One-arm Cable Pulley Rows should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).