Exercise Lab

Single-Arm Row

View Instructions

Equipment

  • Cable Column

Muscle Groups

  • Back
  • Shoulders

Purposes

  • Latissimus dorsi ("wing" muscles) strength
  • Upper back strength
  • Rear deltoid strength
  • Biceps strength

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Description

  • Seated with your legs slightly bent in front of you, hold the handle at abdominal level.
  • Keep your chest up and your trunk stabilized.
  • Pull the handle straight back toward your side, keeping the elbow close to your side.
  • Return slowly forward until your arm is straighten again.

ProTip

  • "Pull" the weight with the latissimus dorsi muscles (the "wings")

Mistakes

  • Shrugging the shoulder
  • Tilting the body to one side
  • Leaning back excessively