One Arm Cable Seated Row

Pro Tip

Keep your torso straight and prevent it from twisting by consciously tightening your abs.

How To

  1. Sit on a bench with a single arm outstretched in front of you just below the level of your shoulder gripping the handle at shoulder-width with an inwards facing palm.
  2. Exhale and bring your arm back by driving your elbow behind you and keeping it tucked in.
  3. Continue to pull your arm back, simultaneously driving your shoulder blade back as well until your elbow passes your torso.
  4. Inhale and allow your arm to extend, returning to the starting position.
  5. After all reps are completed, switch sides and repeat the movement. 10 reps prescribed means you should perform 10 reps on each side (20 total).

Primary Muscle Groups


Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Secondary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.


Outer sides of your abdomen.

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.


Seated Row

This cable machine comes with a bench attached.

Single Grip Handles

Some exercises may require you to use only one handle. Pay close attention to the animation to verify the number of handles needed.


Exercises that target the same primary muscle groups and require the same equipment.


Exercises that target the same primary muscle groups with different equipment