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FitCi › Exercise Guide › Seated One-arm Cable Pulley Rows

How to do Seated One-arm Cable Pulley Rows

Primary muscle: Back · Secondary: Biceps, Core

BackBeginnerCableCompound
Seated One-arm Cable Pulley Rows start and end positionSeated One-arm Cable Pulley Rows start and end position

Step-by-step

  1. Sit at a low-pulley row station and grab a single handle with a neutral grip
  2. Keep your knees slightly bent and your back upright
  3. Retract your shoulder blade and drive your elbow back beside your ribs
  4. As the handle nears your stomach, squeeze your back for one second
  5. Extend the arm forward under control; finish the reps, then switch arms

Coaching tip

Keep your torso still; focus on driving the elbow back instead of rotating to pull.

Caution

Skip this move or ask a professional first if you have pain or an injury in: lower back. FitCi filters it out of your program automatically based on the injuries in your profile.

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