Alternating Single Arm Cable Seated Row

In SetGrip: Cable Seated Row (Alternating Single Arm)

Secondary muscles
Biceps, Forearms
Body part
Back
Position
Seated
Laterality
Alternating sides
Category
Strength

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Sitting at the stack with a single handle, you row one arm while the other resets, so each rep trains scapular retraction on one side without the stronger arm covering for the weaker one. Keep your hips square through the whole set - the alternating rhythm invites a torso twist that bleeds tension out of the upper back.

How to do the Alternating Single Arm Cable Seated Row

  1. Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent.
  2. Grasp the handle with one hand and keep your arm fully extended in front of you.
  3. Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side.
  4. Pause for a moment at the top of the movement, squeezing your back muscles.
  5. Slowly release the handle back to the starting position.
  6. Repeat with the other arm.
  7. Alternate between arms for the desired number of repetitions.

Tip: Pause for a full count with the handle at your torso before letting it go back.

Muscles worked

Primary

Upper Back · Back

The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.

Secondary

  • Biceps — The biceps bend the elbow on every row but should never be the muscle that fails first.
  • Forearms — Grip and forearm endurance often limit heavy rows, so use straps or a thicker grip if the hands give out before the back.

Common mistakes

  • Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
  • Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
  • Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
  • Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.

Sets, reps and where it fits

GoalSets × repsRest
Strength4–5 × 3–62–3 min
Muscle growth3–4 × 6–1290–120 s
Endurance2–3 × 12–2060 s

Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.

Variations and alternatives

Similar exercises

Without cable

Easier and harder

Frequently asked questions

What muscles does the Alternating Single Arm Cable Seated Row work?

The Alternating Single Arm Cable Seated Row primarily works the upper back. It also involves the biceps and forearms, which assist the movement and stabilise the joints.

Is the Alternating Single Arm Cable Seated Row good for beginners?

It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Alternating Single Arm Cable Seated Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.

What can I do instead of the Alternating Single Arm Cable Seated Row?

If you cannot do the Alternating Single Arm Cable Seated Row, try the Close Grip Single Arm Bodyweight Standing Row, the Single Arm Kettlebell Row or the Seated Cable Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.

How many sets and reps should I do?

It depends on your goal. For the Alternating Single Arm Cable Seated Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.

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