Back
The main area this variation is designed to train.
Exercise guide
Seated One-arm Cable Pulley Rows
Learn how to do the Seated One-arm Cable Pulley Rows exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Cable
Use this to decide whether the movement fits your current setup.
Intermediate
A quick checkpoint for how simple or technical the movement usually feels.
Back
Secondary support can come from Arms.
Strength
Movement pattern: pull. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Seated One-arm Cable Pulley Rows
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
- Lean over as you keep the natural alignment of your back and grab the single handle attachment with your left arm using a palms-down grip.
- With your arm extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lat as you hold the bar in front of you. The right arm can be kept by the waist. This is the starting position of the exercise.
- Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it as you rotate the wrist, so that by the time your hand is by your abdominals it is in a neutral position (palms facing the torso). Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard.
- Hold that contraction for a second and slowly go back to the original position while breathing in. Tip: Remember to rotate the wrist as you go back to the starting position so that the palms are facing down again.
- Repeat for the recommended amount of repetitions and then perform the same movement with the right hand.
Benefits
- Builds strength and control through the back region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Letting momentum do the work instead of controlling the full rep.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutBack and Biceps Workout
A straightforward back and biceps workout with vertical pulls, rows, and direct arm work.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Full Range-Of-Motion Lat Pulldown
Full Range-Of-Motion Lat Pulldown is a intermediate strength that mainly trains your back using cable.
View exerciseV-Bar Pulldown
V-Bar Pulldown is a intermediate strength that mainly trains your back using cable.
View exerciseWide-Grip Pulldown Behind The Neck
Wide-Grip Pulldown Behind The Neck is a intermediate strength that mainly trains your back using cable.
View exerciseElevated Cable Rows
Elevated Cable Rows is a intermediate strength that mainly trains your back using cable.
View exerciseFAQ
Common questions about Seated One-arm Cable Pulley Rows.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Seated One-arm Cable Pulley Rows work?
Seated One-arm Cable Pulley Rows mainly works the back. It can also involve arms depending on your setup and range of motion.
Is Seated One-arm Cable Pulley Rows beginner-friendly?
It is listed as intermediate, so newer lifters may want to start lighter or use a simpler variation first.
What equipment do I need for Seated One-arm Cable Pulley Rows?
You will usually need Cable for this variation.
How should I progress Seated One-arm Cable Pulley Rows?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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