Single-Arm Cable Row (underhand grip)

An underhand grip brings your elbow closer to your body and adds a little more biceps to the lat pull.

• Compound
• Cable
• Beginner

How to do it

• Palm up, pull the handle to your lower hip
• Elbow tucked to your side
• Squeeze your shoulder blade back

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
• Shrugging your shoulder

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps

Alternatives

• Seated Cable Row
• Single-Arm Dumbbell Row