Step by step instructions, muscle activation and variants for the Cable Seated One Arm Alternate Row.
The cable seated one arm alternate row is a unilateral back exercise performed at a seated cable row station, alternating between the left and right arm each repetition. Training one arm at a time allows for a greater range of motion and helps correct muscle imbalances between sides.
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The Cable Seated One Arm Alternate 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.