single arm standing cable row. an excellent workout for your back(2022, updated)

One of my favourite exercises that strengthens my lats, involves the single arm standing cable row. Not only can you develop a stronger, slimmer back from doing this exercise but you also will get great core work that goes with it.

People with lats are strong and massive. The lats span the entire (upper) backside, providing attachment points for muscles like the trapezius and rhomboid.

People with lats have a large cross-sectional area of muscle that runs along the vertebral column from T6 to the sacral edge.

Big lats are seen as a huge asset for bodybuilders, but there’s no talk about how having the ability to activate your lats can help improve your performance in many of the big lifts.

We usually use the 1-Arm Low Cable Row at Cressey Sports Performance to help athletes work their way up towards double or full rack workout numbers.

single arm standing cable row:

Single Arm Standing Cable Row

A single-arm standing cable row is a type of resistance training that uses cables to challenge your muscles. This row is done using one arm at a time and works the mid-section, lower back, and chest.

The single arm standing cable row is a great way to target your back muscles. Contrary to popular belief, the standing cable row doesn’t rely on momentum or weight.

The exercise is performed by gripping a handle with one hand and standing up with the other hand facing away from the body. You then use your abdominal muscles to pull the handle towards your chest.

You must read my article Bent over reverse grip row.

single arm standing cable row benefits:

Adding a Single arm standing cable row in your back exercise not only gives you extra thickness in your back but also has multiple benefits. let’s discuss this below.

improve posture:

Some of us could use extra support to help correct a bad posture. Sitting for long periods can cause the chest and front of the shoulders to slump forward, putting your upper back muscles constantly into an elongated position.

The row can get them out of this by shortening the upper back muscles and lengthening your front body muscles, placing them further apart again.

balancing pressing moments:

Many people neglect exercising their back due to the volume of chest and shoulder pressing exercises, according to Robert Dodds, a certified personal trainer and founder of online coaching service. This can cause the muscles in your shoulders to overload, leading to poor posture which is known as a “forward slump.”

With the single arm standing cable row included into your weightlifting routine, you’ll be capable of increase your overall performance both inside and out of the gym.

builds multiple muscles at once:

Durney says this exercise targets your deltoids, traps, rhomboids, biceps, forearms, core and even legs. The downside of it is that you’ll only be able to hit these muscles in a short amount of time.


Cable machines can be used in a variety of ways. With them, you can change the starting height and use a variety of attachments, including a rope, v-handle (also known as a double-D handle), straight-bar and single-handle (also known as a split-handle). Depending on the starting height and attachment you choose for your standing rows, you will easily tailor this to your workout.

  • Narrow grip: The attachments most commonly used for the standing cable row are double-D handles and ropes. They’re often used to target your lats, which both also improve performance on various workouts using the standing cable row,” according to Ariel Belgrave, a certified personal trainer.
  • Wide grip: Change the width of your arm pulldown to use a wider grip. Doing this will allow her to stretch and emphasize different muscles in the upper back and arms, she says.
  • Cable angle: You’ll be able to utilize the lat muscles more with a starting position at a lower height, but you’ll have to stress your shoulder muscles and work your biceps more if you start higher up.
  • Supinated grip: Most standing row variations use a neutral or pronated (overhand grip). However, a supinated grip (underhand, palms facing up) with the brachioradialis on the outside of your forearms according to Harcoff is where your elbow flexor muscles tend to be the weakest.

muscle worked in single arm standing cable row:

Many muscles in your back can be worked with a row variation such as the single arm standing cable row, including the latissimus dorsi (lats), and rear deltoids (one of the three heads of your shoulder muscle), trapezius (traps) and rhomboid.

let’s learn how to do single arm standing cable row with perfect form:

  1. Begin by attaching the handle to a low pulley cable machine. Hold on to the handle with one hand as shown in the video.
  2. Keep your legs straight, and bend slightly at the knees. Grip the handle in your hands with your arms straight. Squeeze for a count of three seconds, then release.
  3. return back to the previous position.
  4. perform repetitions or sets of an exercise, usually with the goal of building muscle and burning fat.

single arm cable row alternatives:

There is no doubt that single arm standing cable row is an excellent exercise for your back,but sometimes doing the same exercise we get bored, I know you can relate with me, For this here I add some alternatives of this exercise you should add with your back day and I know you will enjoy this exercise.

barbell bent-over row:

The barbell bent-over row is a great exercise for your back. The weight moves slowly and steadily through the entire range of motion, which results in a consistent workout. Additionally, the row is a great strength builder and can help improve cardiovascular health.

t-bar row:

If you are looking for a back workout that targets your entire body, you should try the t-bar row. This exercise is unique because it works your back from the front and the sides. You’ll push and pull against the barbell with your arms and legs to create a full-body workout. Plus, because the exercise is versatile, you can do it at home or the gym.

one arm t- bar row:

Looking to add some cross-training to your workout routine? Check out this one arm t- bar row exercise! The one arm t- bar row is a great way to work your back muscles and give your arms a break. Plus, it’s a great metabolism booster. Get started by setting up the equipment as shown in the video below. Lean back while holding onto the bar with one hand. Then, using the other hand, pull yourself towards the bar until your shoulder and upper arm are parallel to the floor. Maintain this position for as long as possible before slowly returning to the starting position. keep your back straight during the complete workout.

inverted row:

If you’re looking to improve your posture, adding an inverted row to your back routine may be a great way to start. Referred to as the “fireman’s carry”, this exercise targets your upper back, rhomboids, and mid-back. To do it, start by lying face down on the floor with your hands flat on the ground directly below your shoulders.

your head, neck, and spine ought to be in a straight line. Slowly lift one shoulder off the ground until it is twisted 90 degrees, then quickly return it to the starting position. Repeat for the other shoulder.

dumble bent over row:

The dumble bent over row is a great exercise to help improve back health. It is also a great way to decrease lower-back pain. The dumble bent over row is performed by lying face down on the floor with your palms flat on the floor and your legs extended behind you. Then, slowly lift your torso and legs up until you are in the seated position. Rest for 3 seconds before repeating the exercise.

the bottom line:

The single arm standing cable row may be the best exercise for strengthening your back muscles. It’s an isolation exercise that targets the lats, glutes, and posterior core muscles. The cable row is a great way to build strength and endurance because it’s a compound exercise that uses many different muscle groups. Plus, it doesn’t require any equipment, which is great for people who don’t have a lot of space.

people also ask:

single arm cable row vs dumble, which is better?

I don’t feel comfortable lifting these dumbbells because they are so heavy. It’s bumping against my sides and too much weight is being put on my arms because I am getting nowhere with cable rows. It’s not clunky like dumbbell rows and I find the motion to be similar.

how to do single arm horizontal cable row?

If you want to do a single arm horizontal cable row for the back, you can do it like this: Stand with your feet hip-width apart and arms at your sides. Row backwards by bending your legs and pushing your hips forward. Keep your back straight and focus on pulling your core muscles toward your spine.

how to do a standing single arm high cable row?

To do a standing single arm high cable row for the back, position yourself with feet hip-width apart, shoulder-width apart, and core engaged. Hold the handles of the cable row with arms straight and perpendicular to the ground.
With your other hand, reach up and grasp one end of the handle in front of you. Pull your hips forward until your shoulders reach the bar, then extend your arm and pull the bar towards you.
Bend your elbow to bring your forearm past the barbell, then squeeze your shoulder blades together and bow your upper back upward to complete the move.