SPLYT · Workouts · Routines · Exercises · Tools
Upper back · Cable · Intermediate

How to do Seated Cable Row (One Arm, Alternating)

The cable seated one arm alternate row is a strength exercise targeting the upper back, performed on a cable machine. It involves pulling a handle towards the body with one arm at a time, focusing on scapular retraction and controlled movement.

Seated Cable Row (One Arm, Alternating) demonstration
Primary muscle
Upper back
Also works
Biceps and Forearms
Equipment
Cable
Level
Intermediate
Category
Back

How to do Seated Cable Row (One Arm, Alternating), step by step

  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

Seated Cable Row (One Arm, Alternating) works your upper back as the main mover, with help from your biceps and forearms.

Track Seated Cable Row (One Arm, Alternating) in SPLYT

Seated Cable Row (One Arm, Alternating) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More upper back exercises

All 91 upper back exercises →

More with a cable

Every cable exercise → · The full exercise library →