Cable Single Arm Low Scapular Row - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Cable Single Arm Low Scapular Row

Step by step instructions, muscle activation and variants for the Cable Single Arm Low Scapular Row.

MediumMiddle back

About this exercise

A unilateral cable exercise from the low pulley that emphasizes scapular retraction and mid-back engagement. Pulling from a low angle trains the rhomboids and mid-traps while also activating the lats, making it useful for improving posture and shoulder blade control.

How to Perform

  • Attach a single-D handle to the low pulley and stand facing the machine
  • Grasp the handle with one hand and extend your arm forward with slight tension on the cable
  • Brace your core and initiate the movement by retracting your shoulder blade
  • Pull the handle toward your lower ribs, driving your elbow straight back
  • Focus on squeezing your shoulder blade toward your spine at the end of the pull
  • Slowly return your arm to the starting position while maintaining cable tension
  • 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 Low Scapular Row

The Cable Single Arm Low Scapular 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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