Single-arm cable row

A unilateral row that trains the back evenly and lets you focus on each side.

• Muscle group: Back
• Equipment: Cable machine
• Difficulty: Beginner

Also known as: One-arm cable row, Unilateral cable row, Enarmet roning i kabel, Roning med en arm i kabel

How to do it

1. Set a handle at chest height, take a staggered stance and hold the handle with a straight arm.
2. Pull your elbow back along your side while keeping your chest and hips square.
3. Return slowly until your arm is straight and your shoulder blade reaches forward.

Common mistakes

• Twisting the torso to pull the weight back.
• Shrugging the shoulder toward your ear.

Alternatives

• Seated cable row
• Single-arm dumbbell row
• Dumbbell row
• Machine row
• Band row

Watch a video demonstration on YouTube

“Single Arm Cable Row: Cues & Common Mistakes” by Katie Orlic (opens YouTube)

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.