Single Arm Cable Row

Definition

The single arm cable row is a unilateral pulling exercise performed on a cable machine, rowing a handle to your hip with one arm while maintaining a square torso. The cable provides constant tension throughout the range of motion, making it superior to dumbbells for sustained muscle engagement. For HYROX^® athletes, single arm cable rows correct left-right imbalances and build the scapular retraction endurance needed for rowing and sled pull stations.

Technique & Form

1. Set a cable pulley to mid-torso height. Stand or kneel facing the machine, gripping the handle with one hand in a neutral grip.
2. Step back to create tension in the cable with your arm fully extended. Stagger your feet for balance (opposite foot forward) and brace your core.
3. Initiate the row by retracting your shoulder blade, then pull the handle toward your hip by driving your elbow back. Keep your elbow close to your body.
4. Squeeze your lat and rhomboid at the peak contraction for 1 second. Your torso should remain square - no rotation.
5. Extend your arm back to the starting position over 2-3 seconds, feeling the stretch in your lat. Complete all reps on one side before switching.

Muscles Worked

• Primary: Latissimus dorsi, rhomboids, posterior deltoid
• Secondary: Biceps brachii, lower trapezius, teres major
• Stabilizers: Obliques (anti-rotation), erector spinae, rotator cuff

Common Mistakes

• Rotating the torso: Twisting to pull heavier weight defeats the unilateral purpose. Use a weight where your torso stays perfectly square throughout.
• Shrugging the shoulder: Elevating the working shoulder engages the upper trapezius instead of the lats. Depress your shoulder before initiating the pull.
• Incomplete range of motion: Both full stretch and full contraction matter. Extend until the shoulder blade protracts slightly; pull until the elbow passes the torso.

Benefits

• Corrects left-right strength imbalances common in bilateral training
• Constant cable tension maximizes time under tension for muscular endurance
• Anti-rotation demand builds core stability simultaneously with back strength
• Adjustable angles allow training at different pulling vectors

HYROX^® Context

The single arm cable row develops the unilateral pulling strength used during the Sled Pull station, where athletes pull a sled via rope hand-over-hand. Each arm pull mirrors a cable row pattern. It also supports the Rowing station by building scapular retraction endurance for sustained rowing performance. Program 3-4 sets of 10-15 reps per arm as accessory work during the build phase.

Variations & Alternatives

• Renegade Row - combines a plank hold with rows for greater core demand
• T-Bar Row - bilateral heavy rowing for maximal back strength
• Wide Grip Pull Up - vertical pulling for lat width and strength

FAQ

Should I row with one knee on a bench? A standing or half-kneeling position is preferable for HYROX^® athletes because it demands greater core stability. The bench-supported version reduces the anti-rotation challenge.

How heavy should I go? Select a weight that allows 12-15 controlled reps without torso rotation. The cable row is a precision exercise - prioritize form and contraction quality over load.

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