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Cable Single Arm Low Row



  • Attach a single dumbell grip to a low pulley machine
  • Place an upright bench (0 – 10°) facing machine
  • Sit facing machine with feet out in front; knees bent.
  • Allow the weight to pull the hand down and forward
  • Allow the shoulder to be pulled forward (protracted) twisting at the waist
  • The torso should be vertical


  • Pull the grip down towards hip by flexing the elbow & extending shoulder
  • As you pull the grip straighten the torso whilst lifting the chest cavity and pushing it forward


  • Allow the weights to pull the grip back to the start position
  • Twist the torso and protract the shoulder as the arm is pulled forward
Type: Strength
Duration: seconds per repitition
Rest Periods:


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