ex_W56RTC

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Back · Cable

Single Arm Cable Row Right

beginnerstrengthOne side at a timeMale & female model

Single Arm Cable Row Right is a beginner compound strength exercise that works the lats (back), with the biceps, shoulders and core assisting. It needs a cable. A typical prescription is 3 sets of 8-12 reps per side, and it burns about 6.1 calories per minute.

Target: Lats
Body part: Back
Equipment: Cable
Category: Strength
Mechanic: Compound
Force: Pull
Sets × reps: 3 × 8-12
Calories / min: ≈ 6.1 kcal

Primary muscles

Back · Latissimus Dorsi, Rhomboids

Secondary muscles

Biceps · Biceps Brachii
Shoulders · Deltoids
Core · Rectus Abdominis

How to do Single Arm Cable Row Right

Set the cable pulley to a mid position and attach a single handle. Stand facing the machine with your feet shoulder-width apart. Grasp the handle with your right hand, arm extended towards the machine.
Slightly bend your knees, push your hips backward, and lean forward slightly for balance.
Pull the handle towards your torso, bending your elbow and squeezing your shoulder blade back. Keeping your elbow close to your body.
Slowly extend your arm back to the starting position with control. Repeat for the desired repetitions, then switch to the right arm.

Form tips

Exhale as you pull the handle towards your torso and inhale as you extend your arm back.
Use a weight that provides enough resistance to challenge your muscles without compromising form.
Avoid using your body to generate momentum; keep the movement isolated to your arm and back.

Single Arm Cable Row Right alternatives

Kettlebell Single Arm Row

Lats · intermediate

Dumbbells Single Arm Row

Lats · intermediate

Band Kneeling Single Arm High Row

Lats · beginner

Hammer Strength Plate Loaded High Row Single Arm

Lats · beginner

More lats exercises

Single Arm Cable Row Left

Lats · beginner

Single Arm Standing Low Cable Row

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Cable Seated One Arm Alternate Row

Lats · beginner

Dumbbell One Arm Row (Rack Support)

Lats · intermediate

Cable One Arm Bent Over Row

Lats · beginner

Kettlebell Row

Lats · intermediate

Resistance Band - Cable Row

Lats · beginner

Resistance Band Cross Body Single Straight Arm Supinated Pulldown

Lats · beginner

Single Arm Cable Row Right FAQ

What muscles does Single Arm Cable Row Right work?

Single Arm Cable Row Right mainly works the lats in the back (Latissimus Dorsi and Rhomboids). The biceps, shoulders and core work as secondary muscles.

What equipment do you need for Single Arm Cable Row Right?

You need a cable.

How many sets and reps of Single Arm Cable Row Right should I do?

Start with 3 sets of 8-12 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Single Arm Cable Row Right good for beginners?

Yes. Single Arm Cable Row Right is rated beginner, so it's a sound choice while you learn to train the lats.

How many calories does Single Arm Cable Row Right burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Single Arm Cable Row Right?

Other exercises for the lats include Kettlebell Single Arm Row, Dumbbells Single Arm Row, Band Kneeling Single Arm High Row and Hammer Strength Plate Loaded High Row Single Arm.

For developers

Use Single Arm Cable Row Right in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_W56RTC" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_W56RTC",
  "name": "Single Arm Cable Row Right",
  "model": "male",
  "counterpartId": "ex_QMX42V",
  "target": "Lats",
  "equipment": "Cable",
  "media": {
    "mp4": "https://…/ex_W56RTC/mp4-720.mp4?…",
    "poster": "https://…/ex_W56RTC/poster.jpg?…"
  }
}