Cable One Arm Twisting Seated Row - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Cable One Arm Twisting Seated Row

Step by step instructions, muscle activation and variants for the Cable One Arm Twisting Seated Row.

MediumRear shouldersTrapezius

About this exercise

The cable one arm twisting seated row adds a rotational component to the standard seated cable row, allowing a greater range of motion and deeper lat engagement. The rotation also activates the obliques, making this a functional movement that trains unilateral back strength and core stability simultaneously.

How to Perform

  • Sit at the cable row station, attach a single-handle to the low pulley, and grip it with one hand
  • Sit upright with feet braced on the footrests and arm fully extended, allowing your torso to rotate slightly toward the cable
  • Brace your core and initiate the pull by retracting your shoulder blade
  • Row the handle toward your hip while rotating your torso away from the machine
  • Drive your elbow back and behind your body at the end of the movement
  • Squeeze your back muscles at the peak contraction
  • Reverse the movement with control, extending your arm and rotating your torso back toward the cable
  • Complete all reps on one side before switching

Muscle Activation

Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsTricepsOuter forearmMiddle chestObliques

Common Mistakes

Common mistakes content is coming soon.

About the Cable One Arm Twisting Seated Row

The Cable One Arm Twisting Seated Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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