How to Do One-Handed Cable Row: Muscles Worked & Proper Form

Muscles Worked in One-Handed Cable Rows

Primary muscles worked:

• Lats
• Trapezius
• Rear Deltoids

Secondary muscles worked:

• Biceps
• Forearm Flexors
• Rotator Cuffs

How to Do One-Handed Cable Rows

1. Grab the handle and assume the starting position.
2. Inhale and pull the handle towards the side of your abdomen, while leaning back slightly.
3. Exhale and slowly return to the starting position by extending your arm and leaning forward.

Commentary

Lean forward slightly in the starting position, and lean back slightly in the end position. Let your scapula move freely by letting it slide forward in the starting position, and pull it back in the end position.

In this variant you train one arm at a time, which can increase the focus on the trained muscle.