Single Arm Squat Row

Beginner Level of Difficulty

The single arm row is a beginner compound exercise that targets the legs and shoulders.


Picture of Back (upper)

Back (upper)

You can’t see your back without a lot of effort, but this doesn't mean you shouldn’t train it. Back exercises consisting of both back stretching and back strengthening is very important to your health and overcoming back pain.

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.

Picture of Bosu


The BOSU balance trainer stands for "Both Sides Utilized" and is most often used for balance training, various athletic drills and aerobic activities.

Exercise Instructions

single arm squat row - step 1

Step 1

Stand with your feet shoulder width apart and the cable in one hand.

single arm squat row - step 2

Step 2

Squat down and extend your arm in front of you.

single arm squat row - step 3

Step 3

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