Seated One-arm Cable Pulley Rows

Seated One-arm Cable Pulley Rows is a strength - unilateral horizontal row exercise involving Rhomboids and middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rhomboids and middle trapezius
Secondary muscles: Biceps brachii, Latissimus dorsi, Trapezius
Exercise type: Strength - unilateral horizontal row

Exercise technique

Feet
Sit with your feet on the platform and knees slightly bent.
Grip
Take the single handle with your palm facing down.
Position
Sit upright with natural back alignment and hold your free hand beside your waist.
Pull
Drive your elbow backward close to your torso.
Rotating grip
As your hand reaches abdomen height, rotate your palm toward your torso.
Pause
Squeeze briefly without turning your chest.
Release
As you extend your arm, rotate your palm down again, then switch sides.

Key technique points

Balance your pelvis on both sitting bones.
Rotate the forearm without bending your wrist.
Keep the elbow path close to your body.
Do not change your knee angle.
Allow shoulder lengthening slowly.
Center the cable toward your torso during the pull.

Common mistakes

Turning the chest

Do not rotate your entire body to accommodate the one-arm path.

Curling from the wrist

Do not turn your palm by bending the wrist joint.

Leaning backward

Do not swing through your lower back to bring the handle closer.

Shrugging

Do not add shoulder elevation to the elbow pull.

Extending the knee

Do not generate leg drive against the foot platform.

Releasing the handle

Do not let your shoulder lengthen forward with a sudden pull.

Frequently asked questions