Seated Single Hand Cable Rowing
The seated single-hand cable row uses one D-handle on a low pulley, pulling with one arm while the trunk resists the cable's twist. It trains the lat and rhomboids on each side independently and quietly doubles as anti-rotation core work — a strong pick for fixing left-right pulling imbalances. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 3–6 per arm | 2–3 min |
| Muscle | 3–4 × 9–12 per arm | 60–90 s |
| Endurance | 3 × 18–27 per arm | 45–60 s |
Rep ranges per Helms 2014 · Schoenfeld 2016.
Level — Beginner
Beginner exercise with an honest core challenge — the rotation resistance is the hidden work.
Proper form — 5 cues
- Grab the D-handle palm-in and sit back until the cable is taut
- Set the free hand on your thigh and square both shoulders forward
- Row the elbow back low and tight past your ribs
- Resist the cable's pull to twist you — hips and chest stay face-on
- Reach the handle fully forward between reps, letting the shoulder blade slide, not the spine bend
Breathing: Exhale driving the elbow back, inhale as the arm reaches forward.
The 3 mistakes Maddy corrects most
How to program seated single hand cable rowing
| Goal | Phase | Sets | Reps | Tempo | Rest | RPE |
|---|---|---|---|---|---|---|
| strength | weeks 1–4 · build | 4 | 6 per arm | 2-0-1-1 | 2–3 min | 7 |
| strength | weeks 5–8 · intensify | 4 | 5 per arm | 2-0-1-1 | 2–3 min | 8 |
| strength | weeks 9–12 · peak | 4 | 4 per arm | 2-0-1-1 | 2–3 min | 9 |
| hypertrophy | weeks 1–4 · build | 3 | 12 per arm | 3-0-1-1 | 60–90 s | 7 |
| hypertrophy | weeks 5–8 · intensify | 4 | 10 per arm | 3-0-1-1 | 60–90 s | 8 |
| hypertrophy | weeks 9–12 · peak | 4 | 9 per arm | 3-0-1-1 | 60–90 s | 8–9 |
| endurance | weeks 1–4 · build | 3 | 18 per arm | 2-0-1-0 | 45–60 s | 6 |
| endurance | weeks 5–8 · intensify | 3 | 22 per arm | 2-0-1-0 | 45–60 s | 7 |
| endurance | weeks 9–12 · peak | 3 | 27 per arm | 2-0-1-0 | 45–60 s | 7–8 |
| beginner | weeks 1–4 · learn | 2 | 8 per arm | 3-0-1-1 | 60–90 s | 5 |
| beginner | weeks 5–8 · groove | 3 | 10 per arm | 3-0-1-1 | 60–90 s | 6 |
| beginner | weeks 9–12 · load | 3 | 10 per arm | 3-0-1-1 | 60–90 s | 6–7 |
Tempo = eccentric-pause-concentric-pause, seconds; stretch rows use ease-in/hold/ease-out.
Common questions
Single-arm cable row vs single-arm dumbbell row — what changes?
The cable keeps tension on the lat through the entire arc, including the stretched position where a dumbbell hangs nearly load-free, and the seated setup removes the bench-supported hinge. The dumbbell version trains more whole-body stiffness. Both earn their place; the cable is usually easier to feel and easier on a tired lower back.
Is it normal to feel my abs during this row?
Yes — with one arm pulling, the cable constantly tries to rotate your trunk toward the machine, and your obliques and deep core fire to stop it. That anti-rotation work is a built-in bonus of the unilateral setup, not a sign you are doing it wrong.
Can beginners do the seated single-hand cable row?
Absolutely, and it teaches the row pattern well because the light stack and free handle give instant feedback when form drifts. Start with a weight you can pull for twelve smooth reps per side, keep the torso square, and lead every rep with the shoulder blade rather than the hand.
How do I keep my hips square during single-arm cable rows?
Plant both feet evenly, brace your abs before the first pull, and think about pinning both sit bones to the seat for the whole set. The cable will try to twist you toward the stack on every rep — resisting that twist is half the value of the exercise, because it trains the obliques and deep core as anti-rotators. If your torso still swings, drop the weight one plate and film a set from behind; the video rarely lies.
Should the handle rotate from overhand to neutral as I row?
With a single D-handle, a small natural rotation — starting palm-down and finishing palm facing your torso — is fine and often feels smoother on the elbow and shoulder. Let the wrist turn on its own rather than forcing a twist, and keep the wrist itself straight and locked so the handle does not flop at the finish. If rotating causes any pinching, simply hold one fixed neutral grip throughout; the back muscles work almost identically either way.
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