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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Back

Single-Arm Cable Row

CableCompoundEasy to learnOne side at a time
Front
Back
Primary Secondary

Works

Upper back & lats

Also biceps

You need

Cable station

Cable station setup →
How to do itPicture · 3 steps
  1. 1Handle at chest height or a little lower
  2. 2Drive your elbow back past your torso
  3. 3Let the shoulder reach forward on the way back

Most common mistake

Twisting the whole torso instead of moving the arm.

Watch a demo
S
For back
#10 of 40
See the full list →
Research
85
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 85
Target tension · 35%4/5
Loaded stretch · 25%4/5
Progression · 20%5/5
Low cost · 20%5/5
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SPlate-Loaded PulldownMachine
  • SLat PulldownCable

Takes

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