Cable Split Stance Single Arm Row exercise animation (Hombre)

Cable Split Stance Single Arm Row

Músculo objetivo
—
Equipamiento
Cable
Parte del cuerpo
Back
Tipo
Strength

The cable split stance single arm row is a unilateral back exercise that trains one side at a time, working the lats and mid-back muscles with the rear delts and biceps assisting the pull. The staggered split stance turns it into an anti-rotation drill too, forcing your core to resist twisting as you row. It's a great pick for ironing out side-to-side strength imbalances and building back thickness with constant cable tension.

Cómo hacer el Cable Split Stance Single Arm Row

  1. 1Set the cable pulley to roughly waist height and attach a single handle. Stand facing the stack and grip the handle in one hand.
  2. 2Step into a split stance, placing the foot on the same side as your working arm slightly back and the opposite foot forward, with a soft bend in both knees.
  3. 3Hinge forward slightly at the hips, brace your core, and let the working arm extend fully toward the pulley so you feel a stretch across your back.
  4. 4Keeping your torso square and still, drive your elbow back and pull the handle toward the side of your ribcage.
  5. 5Squeeze your shoulder blade toward your spine at the top of the pull without rotating your trunk.
  6. 6Lower the handle under control back to full extension, resisting the cable the whole way.
  7. 7Complete all reps on one side, then switch the handle and your stance to train the other arm.

Consejos de técnica

  • Initiate the pull by driving your elbow back rather than yanking with your hand, so the lat and mid-back do the work instead of the forearm.
  • Keep your hips and shoulders facing straight ahead throughout the set — resisting the cable's pull to rotate is what trains the core in this variation.
  • Use a controlled tempo and let the cable pull your arm into a full stretch each rep to work the back through its complete range.
  • Keep your chest tall and your spine neutral rather than rounding your upper back as you fatigue.

Errores comunes

  • Letting the torso rotate open with the cable, which sheds tension on the back and removes the anti-rotation core benefit the split stance is meant to provide.
  • Pulling with a bent, curling wrist or leading with the biceps, which shifts work off the back muscles and limits how much the lats contract.
  • Using too much weight and jerking the handle, which turns the row into a whole-body heave and collapses your form and control.
  • Cutting the range short by not letting the arm fully extend, so the back never gets the stretch and full contraction that build it.

Preguntas frecuentes

What muscles does the cable split stance single arm row work?

It trains the back — mainly the lats and mid-back muscles — with the rear delts and biceps assisting the pull. Because it's done in a split stance, your core also works to resist rotation and keep your torso square.

Why use a split stance for this row?

The staggered stance gives you a stable base for single-arm pulling and adds an anti-rotation challenge: as the cable tries to twist your torso, your core has to brace to keep you square, so you train stability alongside back strength.

Is the cable split stance single arm row good for beginners?

Yes. Working one arm at a time and the constant cable tension make it easy to feel the back muscles and groove good rowing form. Start light, keep your torso still, and focus on driving the elbow back before adding load.

How many sets and reps should I do?

For most lifters, 3 to 4 sets of 8 to 12 reps per arm works well for building back size and strength. Train both sides for the same reps to keep your back balanced left to right.

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