Step by step instructions, muscle activation and variants for the Cable Split Stance Single Arm Row.
A unilateral cable row performed in a staggered split stance, targeting the latissimus dorsi and mid-back while demanding core stability to resist rotation. The offset foot position increases the anti-rotation challenge compared to a standard single-arm row.
The Cable Split Stance Single Arm 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.
