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
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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