Single Arm Cable Row

Beginner Level of Difficulty

The single arm cable squat row is a beginner full body exercise. This is a great multi-joint compound exercise that targets the quads, glutes, back and arms.


Picture of Back (middle)

Back (middle)

Middle back muscles are very important as they help to support and strengthen the core muscles at the front of your body.

Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Equipment Used

Picture of Cable Machine

Cable Machine

The cable machine is a piece of equipment used in weight training or functional training. A wide variety of exercises can be performed using the apparatus.

Exercise Instructions

single arm cable row - step 1

Step 1

Start in a squat position with your feet shoulder width apart. Keep your lower back flat, shoulders square and your arm extended out in front of you.

single arm cable row - step 2

Step 2

Stand up through your heels and pull the cable up to the side of your chest.

single arm cable row - step 3

Step 3

Lower your body back down to the squat position placing most of your body weight on your heels.