How to do the Cable Seated One Arm Alternate Row
Cable Seated One Arm Alternate Row is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Cable Seated One Arm Alternate Row demonstration · © GymiaFit
Cable Seated One Arm Alternate Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable Seated One Arm Alternate Row step by step
- 1Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent.
- 2Grasp the handle with one hand and keep your arm fully extended in front of you.
- 3Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side.
- 4Pause for a moment at the top of the movement, squeezing your back muscles.
- 5Slowly release the handle back to the starting position.
- 6Repeat with the other arm.
- 7Alternate between arms for the desired number of repetitions.
Cable Seated One Arm Alternate Row — questions
What muscles does the Cable Seated One Arm Alternate Row work?
The Cable Seated One Arm Alternate Row primarily targets the Upper Back. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Cable Seated One Arm Alternate Row?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Seated One Arm Alternate Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Seated One Arm Alternate Row?
Cable Decline Seated Wide-grip Row, Cable Floor Seated Wide-grip Row, Cable High Row (kneeling) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Seated One Arm Alternate Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.