Should I use a neutral or pronated grip for single arm cable rows?

A neutral grip (palm facing inward) is most common and allows for a natural pulling path with good upper back activation. A pronated grip (palm facing down) can increase forearm and rear deltoid involvement, so choose based on your goals and comfort.

How do I prevent my body from twisting during single arm cable rows?

Brace your core hard and keep your hips and shoulders square to the machine throughout the movement. You can also use your free hand to hold onto the machine frame for stability while you build control.

What is the difference between single arm cable rows and dumbbell rows?

Cable rows provide constant tension throughout the entire range of motion, including at full extension where dumbbells offer less resistance. Dumbbell rows allow for a slightly greater stretch and may feel more natural for some lifters, but cables excel at maintaining tension during the eccentric phase.

Single Arm Row (Cable)

The single arm row (cable) is a unilateral pulling exercise that targets the upper back muscles using a cable machine. It suits lifters who want to address strength imbalances and develop back thickness with constant tension throughout the movement.

Muscle group: Back
Primary muscles: upper back
Equipment: Cable

How to do the Single Arm Row (Cable)

Attach a single handle to a cable machine set at mid-torso height and stand facing the machine with feet shoulder-width apart.
Grasp the handle with one hand and step back until your arm is fully extended, creating tension in the cable.
Hinge slightly at the hips and brace your core, keeping your chest up and shoulders square to the machine.
Pull the handle toward your hip by driving your elbow back and squeezing your shoulder blade toward your spine.
Pause briefly at the top of the contraction, then slowly extend your arm back to the starting position under control.
Complete all reps on one side before switching to the other arm.

Form tips

Keep your shoulders level and avoid rotating your torso as you pull to ensure the working side does all the work.
Focus on pulling with your elbow rather than your hand to maximize upper back engagement and minimize bicep dominance.
Maintain a slight forward lean throughout the movement to keep tension on the back muscles and prevent excessive lower back involvement.

Common mistakes

Rotating the torso during the pull reduces upper back activation and turns the exercise into a twisting motion rather than a row.
Using momentum by jerking the weight takes tension off the target muscles and increases injury risk to the shoulder and lower back.
Pulling the handle too high toward the chest shifts emphasis away from the upper back and onto the rear deltoid.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 8 to 12 reps per arm, and for strength, use 3 to 5 sets of 5 to 8 reps per arm with heavier load.

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Frequently asked questions

Should I use a neutral or pronated grip for single arm cable rows?: A neutral grip (palm facing inward) is most common and allows for a natural pulling path with good upper back activation. A pronated grip (palm facing down) can increase forearm and rear deltoid involvement, so choose based on your goals and comfort.
How do I prevent my body from twisting during single arm cable rows?: Brace your core hard and keep your hips and shoulders square to the machine throughout the movement. You can also use your free hand to hold onto the machine frame for stability while you build control.
What is the difference between single arm cable rows and dumbbell rows?: Cable rows provide constant tension throughout the entire range of motion, including at full extension where dumbbells offer less resistance. Dumbbell rows allow for a slightly greater stretch and may feel more natural for some lifters, but cables excel at maintaining tension during the eccentric phase.

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