Cable Single Arm Low Row with Rope Attachment exercise animation (Male)

Cable Single Arm Low Row with Rope Attachment

Target muscle
—
Equipment
Cable
Body part
Back
Type
Strength

The cable single arm low row with rope attachment is a unilateral back exercise that builds pulling strength and thickness through the mid-back and lats. Working one side at a time against constant cable tension lets you fix side-to-side imbalances and feel a full stretch and contraction on each rep.

How to do the Cable Single Arm Low Row with Rope Attachment

  1. 1Attach a rope to the low pulley of a cable machine and select a manageable weight.
  2. 2Sit or kneel facing the stack with your feet braced, or stand in a staggered stance for a stable base.
  3. 3Grip one end of the rope with a neutral (palm-in) grip and let your arm extend fully toward the pulley.
  4. 4Set your torso upright, brace your core, and let the working shoulder reach forward into a stretch under control.
  5. 5Pull the rope toward the side of your waist by driving your elbow back and down, keeping it close to your body.
  6. 6Squeeze your shoulder blade toward your spine at the end of the pull without rotating your torso.
  7. 7Lower the weight under control, letting your arm extend fully and your shoulder reach forward again.
  8. 8Complete all reps on one side, then switch the rope to the other hand and repeat.

Form tips

  • Lead the pull with your elbow rather than your hand so the back muscles do the work instead of the biceps.
  • Keep your torso square and still — resist the urge to twist toward the pulling side for momentum.
  • Pause briefly at the fully contracted position to maximize tension on the mid-back.
  • Control the return slowly and allow a full stretch at the front of each rep to train through the whole range.

Common mistakes

  • Rotating or jerking the torso to swing the weight up, which uses momentum and reduces tension on the back.
  • Pulling with a flared elbow away from the body, which shifts the load onto the shoulder instead of the lats and mid-back.
  • Cutting the range short by not letting the arm fully extend, which limits the stretch and the working range.
  • Hunching or rounding the shoulders forward at the top, which loses the shoulder-blade squeeze and the back contraction.

Frequently asked questions

What muscles does the cable single arm low row work?

It trains the back muscles involved in a low-row pull — primarily the lats and mid-back (rhomboids and middle traps) — with the rear shoulder and forearm assisting. Working one arm at a time also recruits the core to resist torso rotation.

Why do a single-arm row instead of a two-arm cable row?

Rowing one side at a time lets each side work independently, so you can correct strength imbalances and reach a longer stretch and stronger contraction than a bilateral row often allows.

Is the cable single arm low row good for beginners?

Yes. The cable provides smooth, constant tension and the unilateral setup is easy to learn. Start light to groove the elbow-driven pull and a stable torso before adding weight.

How many sets and reps should I do?

For back development, 3–4 sets of 10–15 reps per arm is a solid range. Use a weight you can control through a full stretch and squeeze without twisting your torso.

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