Which muscles does the Cable Seated One-Arm Alternate Row work?

This exercise primarily targets the muscles of the back, including the latissimus dorsi and rhomboids. It also engages the biceps and shoulders as secondary movers, making it an effective compound pulling movement.

What equipment do I need for the Cable Seated One-Arm Alternate Row, and are there alternatives?

You’ll need a seated cable row machine with a single handle attachment and a stable bench. If you don’t have access to a cable machine, you can perform similar movements with resistance bands anchored at chest height or using a one-arm dumbbell row.

Is the Cable Seated One-Arm Alternate Row suitable for beginners?

Yes, it’s suitable for beginners as long as proper form is maintained. Start with a light weight to focus on technique, keeping your back straight and movements controlled to avoid strain.

What are common mistakes to avoid during the Cable Seated One-Arm Alternate Row?

Avoid rounding your back or leaning excessively during the pull, as this can lead to injury. Also, don’t jerk the cable control both the pull and the return, and ensure you’re engaging the back muscles rather than relying solely on your arms.

How many sets and reps should I do for the Cable Seated One-Arm Alternate Row?

For general strength and muscle building, aim for 3–4 sets of 8–12 reps per arm. If focusing on endurance, try 2–3 sets of 12–15 reps with lighter weight and minimal rest between arms.

What safety tips should I follow when performing the Cable Seated One-Arm Alternate Row?

Always keep your core engaged and maintain a neutral spine to protect your lower back. Use controlled movements and avoid locking your elbow at full extension to reduce stress on the joints.

Are there variations of the Cable Seated One-Arm Alternate Row for progression?

Yes, you can increase difficulty by using a slow tempo, pausing at the peak contraction, or adding a twist to your torso for more oblique engagement. Advanced lifters can also use heavier weight or perform the movement with both arms alternately but at a faster pace for added intensity.

Cable Seated One-Arm Alternate Row

Target Muscles

Primary:

Back

Secondary:

Biceps

Shoulders

Equipment Required

Bench

Strength Machine

Exercise Type

Weight & Reps

How To Do

Sit upright on a bench with your feet flat and hold a single cable handle in one hand, arm extended. Pull the handle toward your torso, squeezing your shoulder blade back, then slowly return to the start and alternate arms. Keep your back straight and core engaged throughout the movement.

Step-by-Step Instructions

Sit on a flat bench with your feet firmly planted on the ground and your knees bent at a 90-degree angle.
Attach a single handle to a low pulley cable machine and grab the handle with one hand, keeping your arm extended and your torso upright.
Keep your back straight and your core engaged throughout the movement.
Begin the exercise by pulling the handle towards your torso, bending your elbow and squeezing your shoulder blade back as you pull.
Pause briefly at the top of the movement, ensuring a full contraction in your back muscles.
Slowly extend your arm back to the starting position, maintaining control of the cable tension.
Alternate to the other arm and repeat the same motion.
Continue alternating arms for the desired number of repetitions, ensuring proper form and controlled movement throughout.

Explore more back exercises or bench exercises in our exercise library.

Alternative Exercises

Cable Low Seated Row

Back

Strength Machine • Bench

Cable Seated High Row (V-bar)

Back

Strength Machine • Bench

Dumbbell Bent-Over Row

Back

Bench • Dumbbell

Barbell One-Arm Bent-Over Row

Back

Barbell

Frequently Asked Questions

Which muscles does the Cable Seated One-Arm Alternate Row work?: This exercise primarily targets the muscles of the back, including the latissimus dorsi and rhomboids. It also engages the biceps and shoulders as secondary movers, making it an effective compound pulling movement.
What equipment do I need for the Cable Seated One-Arm Alternate Row, and are there alternatives?: You’ll need a seated cable row machine with a single handle attachment and a stable bench. If you don’t have access to a cable machine, you can perform similar movements with resistance bands anchored at chest height or using a one-arm dumbbell row.
Is the Cable Seated One-Arm Alternate Row suitable for beginners?: Yes, it’s suitable for beginners as long as proper form is maintained. Start with a light weight to focus on technique, keeping your back straight and movements controlled to avoid strain.
What are common mistakes to avoid during the Cable Seated One-Arm Alternate Row?: Avoid rounding your back or leaning excessively during the pull, as this can lead to injury. Also, don’t jerk the cable control both the pull and the return, and ensure you’re engaging the back muscles rather than relying solely on your arms.
How many sets and reps should I do for the Cable Seated One-Arm Alternate Row?: For general strength and muscle building, aim for 3–4 sets of 8–12 reps per arm. If focusing on endurance, try 2–3 sets of 12–15 reps with lighter weight and minimal rest between arms.
What safety tips should I follow when performing the Cable Seated One-Arm Alternate Row?: Always keep your core engaged and maintain a neutral spine to protect your lower back. Use controlled movements and avoid locking your elbow at full extension to reduce stress on the joints.
Are there variations of the Cable Seated One-Arm Alternate Row for progression?: Yes, you can increase difficulty by using a slow tempo, pausing at the peak contraction, or adding a twist to your torso for more oblique engagement. Advanced lifters can also use heavier weight or perform the movement with both arms alternately but at a faster pace for added intensity.