Cable Single Arm Low Scapular Row

Perform the Cable Single Arm Low Scapular Row to strengthen your rhomboids, lats, and trapezius.

IntermediateBack Cable

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 1 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Cable Single Arm Low Scapular Row

Compound

Cable Single Arm High Scapular Row

Back · Cable

Intermediate

Compound

Cable Single Arm High Row with Chest Support

Back · Cable

Intermediate

Compound

Cable Single Arm High Row

Back · Cable

Intermediate

Compound

Cable Kneeling One Arm Row

Back · Cable

Intermediate

Description

A single arm exercise focusing on the scapular muscles using a cable machine, pulling the weight towards the body.

Save Cable Single Arm Low Scapular Row to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Cable Single Arm Low Scapular Row

01
Setup
Set up the cable machine with a D-handle attachment at the lowest pulley position. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
02
Setup
Grasp the D-handle with one hand, taking a step back to create tension in the cable. Ensure your working arm is fully extended towards the machine, with your chest proud and a neutral spine.
03
Initiate the pull by retracting your scapula, then drive your elbow back and slightly down, pulling the handle towards your lower rib cage.
04
Focus on squeezing your shoulder blade towards your spine as you complete the pull, keeping your elbow close to your body throughout the movement.
05
Slowly and with control, extend your arm back to the starting position, allowing your scapula to protract fully while maintaining tension in the cable.

Tips

Think about initiating the movement by pulling your shoulder blade back and down, rather than just pulling with your arm, to maximize back muscle engagement.
Brace your core throughout the movement to prevent torso rotation and maintain a stable base, ensuring the work is concentrated in your back.
Emphasize the controlled return phase, slowly resisting the cable as your arm extends, to enhance muscle growth and improve stability.
Keep your elbow close to your body and drive it slightly downwards towards your hip to effectively target the lower lats and rhomboids.

Common mistakes

Avoid yanking the cable with your entire body by maintaining a stable torso and focusing on a controlled, deliberate pull from your back muscles.
Do not let your shoulder elevate towards your ear during the pull; keep your shoulder blade depressed and retracted to properly engage the lower scapular muscles.
Prevent rounding your upper back by keeping your chest up and a slight arch in your lumbar spine, ensuring proper posture and spinal alignment.

In the Ellim app, Cable Single Arm Low Scapular Row unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train cable single arm low scapular row?

Get Ellim — Free

Questions

Is Cable Single Arm Low Scapular Row good for beginners?

Cable Single Arm Low Scapular Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Single Arm Low Scapular Row?

You need Cable to perform Cable Single Arm Low Scapular Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Single Arm Low Scapular Row?

Think about initiating the movement by pulling your shoulder blade back and down, rather than just pulling with your arm, to maximize back muscle engagement. Brace your core throughout the movement to prevent torso rotation and maintain a stable base, ensuring the work is concentrated in your back. Emphasize the controlled return phase, slowly resisting the cable as your arm extends, to enhance muscle growth and improve stability. Keep your elbow close to your body and drive it slightly downwards towards your hip to effectively target the lower lats and rhomboids.

What are common mistakes when doing Cable Single Arm Low Scapular Row?

Avoid yanking the cable with your entire body by maintaining a stable torso and focusing on a controlled, deliberate pull from your back muscles. Do not let your shoulder elevate towards your ear during the pull; keep your shoulder blade depressed and retracted to properly engage the lower scapular muscles. Prevent rounding your upper back by keeping your chest up and a slight arch in your lumbar spine, ensuring proper posture and spinal alignment.