Back
The main muscle group listed for this exercise.
Exercise guide
Seated One-arm Cable Pulley Rows
Seated One-arm Cable Pulley Rows is an intermediate-level back exercise performed with a cable station. It also involves the arms.
Cable
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Back
Seated One-arm Cable Pulley Rows also involves arms.
Strength
Movement pattern: pull. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Seated One-arm Cable Pulley Rows
- To 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.
- Lean 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.
- With 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.
- Keeping 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.
- Hold 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.
- Repeat for the recommended amount of repetitions and then perform the same movement with the right hand.
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Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Seated One-arm Cable Pulley Rows.
What muscles does Seated One-arm Cable Pulley Rows work?
Seated One-arm Cable Pulley Rows primarily trains the back and also involves the arms.
Is Seated One-arm Cable Pulley Rows beginner-friendly?
It is listed as intermediate.
What equipment do I need for Seated One-arm Cable Pulley Rows?
This variation uses a cable station.
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