Single-Arm Cable Row (neutral grip)

The cable gives constant tension and working unilaterally allows a full lat range.

• Compound
• Cable
• Beginner

How to do it

• Seated or standing, pull the handle to your hip
• Let your shoulder blade stretch forward
• Squeeze back without rotating your trunk

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Rotating your trunk to gain range
• Pulling with your biceps without driving your elbow back

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps

Alternatives

• Seated Cable Row
• Machine Row (chest-supported)