Single-Arm Cable Row and Rotation

  • Skill Level Intermediate
  • Type Strength Training
  • Equipment Adjustable Cable Machine, D-Handle Attachment, Straight Bar Attachment
  • Body parts Abs, Back, Biceps, Obliques, Shoulders

The single-arm cable row and rotation helps improve overall upper body development and core strength. The exercise specifically targets the upper back and shoulders.

Instructions

  1. 232_A
    Sit in front of an adjustable cable machine with a D-handle attachment positioned on low setting. Sitting on the floor with a tall back, fully extend your right arm and grab the attachment with an overhand grip. Your left hand should rest on your hip. Keep your knees slightly bent.
  2. Single-Arm Cable Row and Rotation
    Exhale and pull the handle to your right side toward your core while simultaneously rotating your upper torso. Pause, then retract back to starting position. Repeat on left side.

Trainer’s Tips

  • Avoid slouching by leaning forward, keeping your chest tall and core tight.
  • Avoid rounding your shoulders forward. Instead, squeeze your shoulder blades together.

Advanced variations