FlexSingle-Arm Cable Rows
Muscles worked
- Latissimus Dorsi
- Rhomboid Major
- Trapezius Middle Fibers
- Posterior Deltoid
- Biceps Brachii
- Teres Major
- External Oblique
- CategoryPull
- Default target3 sets × 10–12 reps per side
- EquipmentCable Machine
- Movement patternHorizontal Pull
- Training stylesHypertrophy, Strength
- LevelBeginner-friendly
Technique
Setup
Set a single handle on the pulley at about waist height. Stand in a split stance facing the machine with the opposite leg forward, holding the handle with your arm extended and your free hand on your front thigh.
Movement
Row the handle to your hip, driving your elbow back close to your side and squeezing your shoulder blade toward your spine. Reach forward under control for a full stretch, then finish the set and switch sides.
Form Tip
Keep your hips and chest square to the machine. Twisting your torso to finish the pull feels stronger but takes the work away from your lat.
Increase Difficulty
Pause for 2 seconds at your hip, or slow the return.
Decrease Difficulty
Use a lighter stack and a shorter reach, or switch to Single-Arm Dumbbell Rows.