Seated One-Arm Cable Row - Flat Bench

Differentiation: Mechanics

This variation of a seated cable row is unique. Here is how: you perform reps with one arm for a full set, | then switch the handle to your other arm. Working individual sides allows you to focus on each side of your lats individually. Since you only work one side at a time, | you must engage your core to counterbalance the weight on your other side throughout this exercise. Engaging your core eventually increases the overall strength of your core. Our illustrations show the pulley set at shoulder height. You can alternatively set the pulley lower, if you wish. Both settings will work the lat muscle the same way.

Starting Position

To get into starting position, do this...

1) Locate a cable machine.

2) Set the pulley at a setting that is the height of your shoulders.

3) Obtain a single stirrup handle attachment.

4) Clip the single stirrup handle attachment onto the pulley hook.

5) Position the flat bench three feet from the cable machine.

6) Grasp the handle attachment ...with one hand before sitting on the bench.

7) ...with your palm facing inward.

8) Sit on the bench, facing the cable pulley machine.

9) Place your feet flat on the floor.

10) Rest your other hand on your thigh.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you pull the handle attachment back.

3) ...until the attachment reaches your side.

4) Once your hand is near your lower chest, squeeze your back muscles together and hold this position for a count of one second.

5) Then, inhale as you gradually allow the handle to retract forward

6) ...until your arm is extended straight in front of you.

7) Repeat reps for a full set using that arm.

8) When all reps are finished, switch the handle to your other hand. Then, perform the same number of reps using your other arm.

Proper Form

Pay special attention to following proper form by...

Keep your torso upright - at a 90-degree angle to your legs while pulling the bar.

Keep your upper arm as close to your body as possible.

Be sure to use your back muscles, not your arm muscles to perform this exercise.

Gear Advice

We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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