Exercise library

CABLE · BEGINNER

Single-Arm Cable Row

Latissimus dorsi + Mid back

CONTROLLED RANGE
01

Setup

  1. Set the cable near lower-rib height.
  2. Use a staggered stance and square the shoulders.
02

Execution

  1. Pull one elbow toward the back pocket.
  2. Reach forward under control without rotating the trunk.
03

Feel and control

  • Shoulders square
  • Elbow to pocket
  • Control the reach
04

Avoid

  • Twisting the torso
  • Shrugging
  • Pulling past a comfortable range
BREATHING

Exhale on the pull; inhale on the reach.

TEMPO

2 seconds pull, 1 second pause, 3 seconds return

SAFETY

Use a stable stance and avoid forcing rotation.