One Arm Cable Rows


  • Stand with on foot ahead of the other. Lean forward slightly. Place your hand on you kness for balance and support.
  • With your opposite hand, grasp the handle of the lower attached cable.
  • Arm fully extended.
  • Bring your arm back keeping your elbow close to your side.
  • Contract and hold for 1-2 seconds, then release back to the extended starting position.


  • Keep your back flat and head up. Do not jerk the weight up.
Primary muscles Latissimus dorsi (Lats)
Secondary muscles Trapezius Posterior delts Infraspinatus Teres