Single-Arm Seated Cable Row

Like a steady bear hauling a salmon from the stream, you pull the handle to your side with control. This single-arm row builds a strong back, steadier shoulders, and balanced pulling strength from side to side.

Instructions

1. Sit on the bench and plant your feet firmly.
2. Grab the handle with one hand and sit tall.
3. Pull the handle toward your side.
4. Drive your elbow back close to your body.
5. Pause briefly and squeeze your upper back.
6. Return the handle slowly and repeat.

Benefits

• Builds stronger pulling strength
• Helps balance left and right sides
• Supports better posture
• Strengthens your upper back
• Improves control during rows

Key Points

• Sit tall through the whole rep
• Keep your chest up
• Pull your elbow back, not your shoulder
• Move with control both ways
• Keep your feet planted

Common Mistakes

• Rounding your back
• Shrugging your shoulder up
• Twisting your torso too much
• Using momentum to yank the handle
• Letting the weight slam down