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Exercise 0214 · REF vpp9Ku2

Cable Seated One Arm Alternate Row exercise animation

Cable Seated One Arm Alternate Row

Category
Back
Equipment
Cable
Target
Upper Back

Alternating arms on a seated row means one side is always pulling while the other resets, which keeps tension nearly continuous on the back throughout the set rather than resting between reps. It also makes left-right strength differences obvious in a way a two-arm row can hide. The torso has to stay square through each pull, resisting the urge to rotate toward the working side.

How to Do the Cable Seated One Arm Alternate 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.

Muscles Worked

The Cable Seated One Arm Alternate Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have cable? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Cable Seated One Arm Alternate Row work?
The Cable Seated One Arm Alternate Row primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Cable Seated One Arm Alternate Row?
The Cable Seated One Arm Alternate Row is done with a cable.
What's a good alternative to the Cable Seated One Arm Alternate Row?
If you don't have access to a cable, the Back Lever targets the same upper back using body weight instead.