Exercise guide
Seated One-arm Cable Pulley Rows
The Seated One-Arm Cable Pulley Row trains the middle back and lats one side at a time. The biceps assist the pull while the traps and trunk help maintain the seated position.
Training context
Who May Find One-Arm Cable Rows Useful?
The unilateral setup may help users compare control and pulling strength between sides. It also allows the handle to follow a comfortable path toward the lower ribs or abdomen.
The torso should not rotate to create extra range. The wrist may turn gradually, but the rotation is optional if a neutral grip feels more natural.
Technique overview
Pull the elbow back without twisting the torso
Sit with both feet supported and the working arm extended. Draw the elbow toward the torso while keeping the chest and hips facing forward. Pause briefly, then return the handle slowly until the arm extends without allowing the weight stack to drop.
Treat this as an overview and use a range, pace, and setup you can control.