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All exercises

Cable seated one arm alternate row

Intermediate

Cable seated one arm alternate row is a compound cable exercise for the upper back, also working the biceps and forearms.

What it works

Primary muscle

Upper back

Also works

BicepsForearms

Equipment
Cable
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent.
  2. 2Grasp the handle with one hand and keep your arm fully extended in front of you.
  3. 3Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side.
  4. 4Pause for a moment at the top of the movement, squeezing your back muscles.
  5. 5Slowly release the handle back to the starting position.
  6. 6Repeat with the other arm.
  7. 7Alternate between arms for the desired number of repetitions.

What to do instead

  • One arm towel rowBodyweight
  • Bodyweight standing one arm rowBodyweight
  • Bodyweight standing one arm row (with towel)Bodyweight
  • Bodyweight standing close-grip one arm rowBodyweight
  • Kettlebell one arm rowKettlebell
  • Cable seated rowCable

Easier variations

  • Bodyweight squatting row (with towel)Bodyweight
  • Bodyweight standing close-grip rowBodyweight
  • Bodyweight standing one arm rowBodyweight
  • Bodyweight standing one arm row (with towel)Bodyweight

Harder variations

  • Kettlebell alternating renegade rowKettlebell
Logged today · 2 min restCable seated one arm alternate row

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