Single-Arm Cable Row

About This Exercise

A standing single-arm cable row with anti-rotation cueing through the trunk. Distinct from Seated Cable Rows (bilateral seated) and the kneeling/seated single-arm variants — the standing posture loads the contralateral core obliques as they resist rotation, mimicking the trail-side bracing pattern of rotational sports.

1Setup

Set a cable machine to about chest height (or hip height for a low row variant — the prescription will specify). Stand facing the machine in a staggered or square stance, feet shoulder-width. Grip the handle with one hand, arm extended forward. Brace the trunk and step back until the cable has light tension.

2Execution

Pull the handle to the side of the rib cage, leading with the elbow. Squeeze the shoulder blade back and down at the end of the row. Resist any rotation through the trunk — the working side does the row, the non-working side resists. Return the handle to full extension with control. Complete all reps, then switch sides.

Pro Tips

• Lead with the elbow, not the hand — the back works, not the bicep
• Brace the trunk against the rotational pull — the non-rowing side is where the anti-rotation work happens
• Lock the hips square — do not let the trunk twist toward the cable
• For golfers: trains the lead-arm pulling pattern under anti-rotation challenge — a rehearsal of trail-side core bracing during the swing