One Arm Seated Row – Cable

Learn how to do One Arm Seated Row – Cable with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4.5 Lats BicepsForearms Cable

One Arm Seated Row – Cable is a Cable exercise that primarily targets the Lats, with secondary activation of the Biceps, Forearms. It has a MET value of 4.5, meaning a 70 kg person burns approximately 160 kcal in a 30-minute session.

How to Do One Arm Seated Row – Cable

A unilateral rowing exercise on a seated cable row machine, focusing on isolating each side of the back individually.


Instructions:


  • Sit on the cable row machine with one handle attached to the cable.

  • Place your feet on the footrests, knees slightly bent, and grasp the handle with one hand.

  • Keep your back straight, chest up, and shoulders retracted.

  • Pull the handle towards your torso, keeping your elbow close to your body.

  • Squeeze your back muscles at the end of the movement.

  • Slowly return to the starting position and repeat for the desired reps before switching sides.


Common mistakes:


  • Rounding the back during the pull.

  • Using momentum instead of controlled movement.

  • Over-rotating the torso.

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Muscles & equipment

Primary muscleLatsSecondary muscleBicepsSecondary muscleForearms
EquipmentCable Machine

Calorie Calculator

MET 4.5
Estimated burn
160 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: One Arm Seated Row – Cable

Type
Cable exercise
Primary muscle
Lats
Secondary muscles
Biceps, Forearms
MET value
4.5
Calories (30 min, 70 kg)
≈ 160 cal
Video quality
4K with male and female demonstrations

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Assisted Pull-Up Machine

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Assisted Pull-Up – Neutral Grip
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Assisted Pull-Up – Neutral Grip

  • Guided Machine
Assisted Pull-Up – Supinated Grip
MET 4.5

Assisted Pull-Up – Supinated Grip

  • Guided Machine
Barbell Bent Over Row
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Barbell Bent Over Row

  • Olympic Barbell

FAQ: One Arm Seated Row – Cable

What muscles does One Arm Seated Row – Cable work?

One Arm Seated Row – Cable primarily targets the Lats, with secondary engagement of the Biceps, Forearms.

How do you do One Arm Seated Row – Cable correctly?

A unilateral rowing exercise on a seated cable row machine, focusing on isolating each side of the back individually. Instructions: Sit on the cable...

Is One Arm Seated Row – Cable good for beginners?

One Arm Seated Row – Cable has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for One Arm Seated Row – Cable?

One Arm Seated Row – Cable requires: Cable.

What are the benefits of One Arm Seated Row – Cable?

One Arm Seated Row – Cable strengthens the Lats, engages the Biceps and Forearms, builds functional strength using Cable. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to One Arm Seated Row – Cable?

Similar exercises to One Arm Seated Row – Cable include Barbell Bent Over Row, Dumbbell Bent Over Row, High Row – Machine, High Row – Pronated Grip Machine. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is One Arm Seated Row – Cable better than Barbell Bent Over Row?

Both One Arm Seated Row – Cable and Barbell Bent Over Row target the Lats. One Arm Seated Row – Cable uses Cable, while Barbell Bent Over Row offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell
Dumbbell Bent Over Row
MET 4.5

Dumbbell Bent Over Row

  • Dumbbells
High Row – Machine
MET 4.5

High Row – Machine

  • Machine
High Row – Pronated Grip Machine
MET 4.5

High Row – Pronated Grip Machine

  • Machine
Landmine Row
MET 5

Landmine Row

  • Olympic Barbell
  • Landmine

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