Lats
Single-Arm Cable Row
Beginner
Cable
Compound
Lats
How to do it
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Set the pulley at stomach height and attach a single handle.
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Stand or sit facing the machine with one foot forward for a stable base.
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Hold the handle with the palm facing your body, arm straight and shoulder reaching forward.
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Row the handle to your hip with the elbow tracking close to your ribs until your hand passes your torso line.
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Hold for a second squeezing the lat, then extend the arm slowly to full stretch.
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Finish one side, then switch without changing your stance.
Common mistakes
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Twisting the torso with the pull so the power comes from the waist.
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Rowing too high toward the chest with the elbow flared.
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Letting the handle snap back and losing the stretch phase.
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Standing too close to the machine so the range is short.
Tips
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Great for fixing left-right imbalances; start with the weaker side and match its reps.
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A small shoulder reach at the stretch is fine, but the hips stay still.
Secondary muscles
Alternatives
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