About this exercise
The single-arm high-cable row targets the lats and upper back, pulling a high pulley down and back to build back thickness and improve scapular control.
Single Arm High-Cable Row
Step by step instructions, muscle activation and variants for the Single Arm High-Cable Row.
MediumMiddle back
How to Perform
- Set a bench in front of a high pulley and attach a single handle
- Sit or kneel facing the cable and grip the handle with one hand, arm extended upward
- Pull the handle down and back toward your torso, driving your elbow behind you
- Squeeze your shoulder blade and back muscles at the end of the pull
- Slowly extend your arm back to the starting position under control
- Complete all repetitions, then switch to the other arm
Muscle Activation
Primary
Middle back
Secondary
Inner forearmOuter forearm
Common Mistakes
Common mistakes content is coming soon.
About the Single Arm High-Cable Row
The Single Arm High-Cable 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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