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Back · Cable
Single Arm Standing Low Cable Row
Single Arm Standing Low Cable Row 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 Standing Low Cable Row
- Set the cable pulley to a low position and attach a single handle. Stand facing the machine with your feet shoulder-width apart. Grasp the handle with your left 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 Standing Low Cable Row alternatives
More lats exercises
Single Arm Standing Low Cable Row FAQ
What muscles does Single Arm Standing Low Cable Row work?
Single Arm Standing Low Cable Row 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 Standing Low Cable Row?
You need a cable.
How many sets and reps of Single Arm Standing Low Cable Row 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 Standing Low Cable Row good for beginners?
Yes. Single Arm Standing Low Cable Row is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Single Arm Standing Low Cable Row 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 Standing Low Cable Row?
Other exercises for the lats include Dumbbells Single Arm Row, Kettlebell Single Arm Row, Band Kneeling Single Arm High Row and Hammer Strength Plate Loaded High Row Single Arm.
For developers
Use Single Arm Standing Low Cable Row 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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