One-Arm Seated Cable Row

Muscles worked by the One-Arm Seated Cable Row

Primary

LatsLatissimus DorsiRhomboidsRhomboid Muscles

Secondary

BicepsBiceps BrachiiRear DeltsPosterior DeltoidTrapsTrapezius

Also called: lats, lat, latissimus dorsi, latissimus, back wings, rhomboid.

Equipment

Cable Machine

Also called: cable pulley, functional trainer, cable crossover, cable column, cable station, pulley machine.

How to do the One-Arm Seated Cable Row

1. Sit at the cable row station and hold one handle with the working arm extended.
2. Plant the feet, sit tall and brace the trunk without leaning back.
3. Pull the handle towards the lower ribs while drawing the shoulder blade back.
4. Pause briefly without rotating the torso or shrugging the shoulder.
5. Extend the arm under control, finish the set and repeat on the other side.

Form tips

• Keep both shoulders facing forward throughout the repetition.
• Drive the elbow back close to the body rather than curling the handle.
• Let the shoulder blade reach forward at the start without rounding the lower back.

At a glance

One-Arm Seated Cable Row in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bench Pull
• Bent-Over Barbell Row
• Bent-Over Dumbbell Row
• Bent-Over EZ-Bar Row
• Cable Bent-Over Row
• Chest-Supported Dumbbell Row
• Chest-Supported Kettlebell Row
• Chest-Supported Smith Machine Row

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "one-arm-seated-cable-row",
  "name_en": "One-Arm Seated Cable Row",
  "name_de": "Einarmiges Kabelrudern im Sitzen",
  "name_es": "Remo Unilateral Sentado en Polea",
  "description_en": "A unilateral seated cable row that trains the lats and upper back while the torso stays square and the working shoulder blade moves through a controlled reach and pull.",
  "description_de": "Ein einseitiges Kabelrudern im Sitzen für Latissimus und oberen Rücken, bei dem der Rumpf gerade bleibt und sich das arbeitende Schulterblatt kontrolliert vor und zurück bewegt.",
  "description_es": "Un remo unilateral sentado en polea para dorsales y espalda alta, manteniendo el torso de frente mientras el omóplato del lado activo avanza y retrocede de forma controlada.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "cable",
  "body_part": "back",
  "primary_muscles": [
    "latissimus_dorsi",
    "rhomboids"
  ],
  "secondary_muscles": [
    "biceps_brachii",
    "posterior_deltoid",
    "trapezius"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "pull_day",
    "back_day",
    "back_focus",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe"
  ],
  "variation_group": "row",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit at the cable row station and hold one handle with the working arm extended.",
    "Plant the feet, sit tall and brace the trunk without leaning back.",
    "Pull the handle towards the lower ribs while drawing the shoulder blade back.",
    "Pause briefly without rotating the torso or shrugging the shoulder.",
    "Extend the arm under control, finish the set and repeat on the other side."
  ],
  "instructions_de": [
    "Setz dich an den Kabelzug und greif den Griff mit ausgestrecktem Arbeitsarm.",
    "Stell die Füße fest auf, richte dich auf und spann den Rumpf an, ohne dich zurückzulehnen.",
    "Zieh den Griff zu den unteren Rippen und führ das Schulterblatt nach hinten.",
    "Halte kurz, ohne den Oberkörper zu verdrehen oder die Schulter hochzuziehen.",
    "Streck den Arm kontrolliert, beende den Satz und wechsle die Seite."
  ],
  "instructions_es": [
    "Siéntate en la estación de polea y sujeta el agarre con el brazo de trabajo extendido.",
    "Apoya bien los pies, siéntate erguido y activa el tronco sin inclinarte hacia atrás.",
    "Lleva el agarre hacia las costillas bajas mientras retraes el omóplato.",
    "Haz una pausa breve sin girar el torso ni elevar el hombro.",
    "Extiende el brazo de forma controlada, termina la serie y cambia de lado."
  ],
  "tips_en": [
    "Keep both shoulders facing forward throughout the repetition.",
    "Drive the elbow back close to the body rather than curling the handle.",
    "Let the shoulder blade reach forward at the start without rounding the lower back."
  ],
  "tips_de": [
    "Lass beide Schultern während der ganzen Wiederholung nach vorn zeigen.",
    "Führ den Ellbogen dicht am Körper nach hinten, statt den Griff nur zu curlen.",
    "Lass das Schulterblatt am Anfang nach vorn gleiten, ohne den unteren Rücken zu runden."
  ],
  "tips_es": [
    "Mantén ambos hombros orientados al frente durante toda la repetición.",
    "Lleva el codo hacia atrás cerca del cuerpo en lugar de flexionar solamente el brazo.",
    "Deja que el omóplato avance al inicio sin redondear la zona lumbar."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/one-arm-seated-cable-row-start.webp",
      "peak": "images/flat/one-arm-seated-cable-row-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "one-arm-seated-cable-row");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.