At a glance
- Main muscle
- Back
- Also works
- Biceps and rear delts
- Equipment
- Cable
- Rep range in Mitta
- 8 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- One side at a time
- Yes
- Weight step in Mitta
- 2.5 kg
How to do it
- Let your shoulder stretch forward.
- Elbow toward your hip.
- Torso still.
Pick a weight you can lift for 8 to 15 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating A
Unilateral cable row with extra range of motion.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Seated Cable Row · Cable · rating A
- Dumbbell Row · Dumbbell · rating A
- Half-Kneeling Single-Arm Cable Pulldown · Cable · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the single-arm cable row.
Let Mitta set the weight.
Mitta plans the single-arm cable row with a weight and rep target for every set, worked out from your last sessions.
Questions about the
single-arm cable row
What muscles does the single-arm cable row work?
The single-arm cable row mainly trains your back. Your biceps and rear delts help.
How many reps of the single-arm cable row should I do?
Mitta plans the single-arm cable row at 8 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the single-arm cable row?
Good alternatives that train the same muscle are the seated cable row, dumbbell row and half-kneeling single-arm cable pulldown.
Is the single-arm cable row good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the single-arm cable row have rating A?
Unilateral cable row with extra range of motion.