About this exercise
A unilateral cable row performed with the chest resting against an incline bench or pad, eliminating torso sway and placing all the tension on the lats and rear shoulder of the working arm for precise back development.
Cable Single-Arm High Row with Chest Support
Step by step instructions, muscle activation and variants for the Cable Single-Arm High Row with Chest Support.
MediumMiddle back
How to Perform
- Set a cable pulley to a high position and attach a single D-handle
- Position an adjustable bench at an angle in front of the cable stack and lean your chest against the pad
- Reach forward and grasp the handle with one hand, arm fully extended
- Retract your shoulder blade and pull the handle toward the side of your torso, keeping your elbow close to your body
- Squeeze your lat at the peak contraction
- Slowly extend your arm back to the starting position
- Complete all reps on one side before switching arms
Muscle Activation
Primary
Middle back
Secondary
BicepsRear shouldersTrapezius
Common Mistakes
Common mistakes content is coming soon.
About the Cable Single-Arm High Row with Chest Support
The Cable Single-Arm High Row with Chest Support 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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