Seated One-arm Cable Pulley Rows

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.

Muscles worked

Role	Muscles
Primary	middle back
Secondary	biceps, lats, traps
Equipment	cable machine
Difficulty	intermediate
Type	compound

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Inverted Row Bodyweight Bent Over Two-Dumbbell Row Dumbbell Bent Over Two-Dumbbell Row With Palms In Dumbbell Dumbbell Incline Row Dumbbell One-Arm Dumbbell Row Dumbbell Alternating Renegade Row Kettlebell

Easier than the Seated One-arm Cable Pulley Rows

Same movement pattern, lower entry difficulty — work up from here.

Bent Over One-Arm Long Bar Row beginner · Barbell Bent Over Barbell Row beginner · Barbell Bent Over Two-Dumbbell Row beginner · Dumbbell

Harder than the Seated One-arm Cable Pulley Rows

One Arm Chin-Up expert · Other Equipment Mixed Grip Chin expert · Other Equipment Alternating Renegade Row expert · Kettlebell

Superset the Seated One-arm Cable Pulley Rows with

Opposing chest work — alternate sets without extra rest.

Flat Bench Cable Flyes chest Incline Cable Flye chest Cable Chest Press chest Incline Cable Chest Press chest

Common questions

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

The Seated One-arm Cable Pulley Rows primarily works the mid back, with the biceps, lats, and traps as secondary movers. Bent Over One-Arm Long Bar Row, Alternating Renegade Row, and Bent Over Barbell Row train the same muscle, across 8 equipment types.

What equipment do you need for the Seated One-arm Cable Pulley Rows?

A Cable Machine. Without a cable machine, Inverted Row, Bent Over Two-Dumbbell Row, and Bent Over Two-Dumbbell Row With Palms In train the same muscle, and 4 of the catalogue's options for this muscle need no equipment.

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

It is rated intermediate. Start with Bent Over One-Arm Long Bar Row, Bent Over Barbell Row, and Bent Over Two-Dumbbell Row and work up.

Where should the Seated One-arm Cable Pulley Rows go in a workout?

Early — the Seated One-arm Cable Pulley Rows is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Flat Bench Cable Flyes and Incline Cable Flye later.

Similar exercises

Bent Over One-Arm Long Bar Row Barbell Alternating Renegade Row Kettlebell Bent Over Barbell Row Barbell Bent Over Two-Arm Long Bar Row Barbell Bent Over Two-Dumbbell Row Dumbbell Bent Over Two-Dumbbell Row With Palms In Dumbbell