Seated One-arm Cable Pulley Rows

Seated One-arm Cable Pulley Rows is a intermediate-level compound in the strength category that primarily works the mid back. It also recruits the biceps, lats and traps. It is performed with cable.

How to do it

1. 1To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
2. 2Lean over as you keep the natural alignment of your back and grab the single handle attachment with your left arm using a palms-down grip.
3. 3With your arm extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lat as you hold the bar in front of you. The right arm can be kept by the waist. This is the starting position of the exercise.
4. 4Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it as you rotate the wrist, so that by the time your hand is by your abdominals it is in a neutral position (palms facing the torso). Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard.
5. 5Hold that contraction for a second and slowly go back to the original position while breathing in. Tip: Remember to rotate the wrist as you go back to the starting position so that the palms are facing down again.
6. 6Repeat for the recommended amount of repetitions and then perform the same movement with the right hand.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.