Exercise Library
Cable Seated One Arm Alternate Row
1. Sit on the cable row machine with feet braced and spine neutral. 2. Attach a single handle to a low pulley and grab it with one hand. 3. Keep your back straight, core engaged, and arm extended. 4. Pull the handle toward your side by driving your elbow back, squeezing your shoulder blade at the top. 5. Pause briefly at peak contraction. 6. Slowly extend your arm back to the start under control. 7. Repeat for reps, then switch sides.
Primary muscle
Primary: Upper back (latissimus dorsi
Secondary muscles
rhomboids, trapezius) Secondary: Biceps, forearms
Equipment
Cable
Category
Back
Track This Exercise in the App
Log your cable seated one arm alternate row sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.