FitCi
Seated One-arm Cable Pulley Rows is a compound exercise targeting the back: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: biceps, core. Equipment: cable. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Sit at a low-pulley row station and grab a single handle with a neutral grip
- Keep your knees slightly bent and your back upright
- Retract your shoulder blade and drive your elbow back beside your ribs
- As the handle nears your stomach, squeeze your back for one second
- 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.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Pull-Up, Chin-Up
- Same muscle, different equipment: Conventional Deadlift, Barbell Bent-Over Row, Pendlay Row
More back exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.