Back · Cable machine

Cable Single Arm High Row

The cable single arm high row is a unilateral movement designed to target the upper back, rear deltoids, and rhomboids. It helps correct muscular imbalances and fits naturally into the middle or end of an upper-body pull workout.

Muscles: Back
Equipment: Cable machine
Type: Strength
Animation: Men and women

How to do it

Stand facing a cable machine with a single handle attachment set at upper chest height.
Grab the handle with one hand.
Pull the handle towards your upper chest or face, driving your elbow back and up.
Rotate your torso slightly towards the working side.
Squeeze your upper back.
Return to the starting position with control.
Complete all reps on one side before switching.

Common mistakes

Over-rotating the torso during the pull shifts tension away from the upper back and places unnecessary torque on the lower spine.
Shrugging the shoulder upward engages the upper traps instead of the intended rear delts and mid-back muscles.
Using body momentum to jerk the weight reduces constant cable tension and compromises joint control.

Tips

Drive your elbow back and slightly outward, keeping it around chest height to fully engage the upper back.
Maintain a stable split or square stance to brace your core against the rotational pull of the cable.
Pause for a full second at peak contraction to squeeze the shoulder blade before controlling the eccentric phase.

Sets and reps

Perform 3 to 4 sets of 10 to 15 reps per side to emphasize muscle hypertrophy and control. Rest 60 to 90 seconds between sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

What muscles does the single arm high row target?

It primarily works the rear deltoids, rhomboids, and middle trapezius, with secondary assistance from the biceps and lats.

Can this exercise be done at home without a cable station?

Yes, anchoring a resistance band at upper-chest height provides a very similar angle and continuous tension profile.

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