Cable Split Stance Single Arm Row

Master the Cable Split Stance Single Arm Row to build a strong, balanced back. This exercise targets your lats and improves core stability with a

IntermediateBack Cable

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Cable Split Stance Single Arm 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 strength training exercise that targets the latissimus dorsi, biceps, and shoulders. The exercise is performed by pulling a cable towards the body while in a split stance.

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How to do Cable Split Stance Single Arm Row

01
Setup
Set the cable pulley to a height that aligns with your mid-torso when standing. Select an appropriate handle attachment, such as a D-handle.
02
Setup
Stand facing the cable machine in a split stance, with the leg opposite to your pulling arm forward and the other leg back for stability. Grab the handle with an overhand or neutral grip.
03
Brace your core, keep your chest up, and allow your shoulder blade to protract slightly as your arm extends fully towards the machine.
04
Initiate the pull by retracting your shoulder blade, then pull the handle towards your lower rib cage, squeezing your lat and keeping your elbow close to your body.
05
Control the eccentric phase by slowly extending your arm back towards the machine, allowing your shoulder blade to protract fully before starting the next repetition.

Tips

Maintain a stable torso: Resist any rotation or leaning away from the cable by engaging your core throughout the movement, ensuring the work is done by your back muscles, not momentum.
Focus on the squeeze: At the peak of the contraction, actively squeeze your shoulder blade towards your spine and hold for a brief moment to maximize lat activation.
Control the negative: Don't let the cable pull your arm back too quickly; control the eccentric phase to increase time under tension and improve muscle growth.
Foot placement for balance: Adjust your split stance width and length to find a comfortable and stable base that allows you to drive through your front heel and push off your back foot.

Common mistakes

Using too much momentum: Avoid jerking the weight with your torso; instead, maintain a stable core and pull with controlled back muscle activation.
Shrugging the shoulder: Prevent your upper trap from dominating by keeping your shoulder depressed and focusing on pulling with your lat and retracting your shoulder blade.
Not fully extending the arm: Ensure you achieve a full stretch at the bottom of the movement by allowing your shoulder blade to protract, maximizing the range of motion for better muscle engagement.

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Questions

Is Cable Split Stance Single Arm Row good for beginners?

Cable Split Stance Single Arm 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 Split Stance Single Arm Row?

You need Cable to perform Cable Split Stance Single Arm 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 Split Stance Single Arm Row?

Maintain a stable torso: Resist any rotation or leaning away from the cable by engaging your core throughout the movement, ensuring the work is done by your back muscles, not momentum. Focus on the squeeze: At the peak of the contraction, actively squeeze your shoulder blade towards your spine and hold for a brief moment to maximize lat activation. Control the negative: Don't let the cable pull your arm back too quickly; control the eccentric phase to increase time under tension and improve muscle growth. Foot placement for balance: Adjust your split stance width and length to find a comfortable and stable base that allows you to drive through your front heel and push off your back foot.

What are common mistakes when doing Cable Split Stance Single Arm Row?

Using too much momentum: Avoid jerking the weight with your torso; instead, maintain a stable core and pull with controlled back muscle activation. Shrugging the shoulder: Prevent your upper trap from dominating by keeping your shoulder depressed and focusing on pulling with your lat and retracting your shoulder blade. Not fully extending the arm: Ensure you achieve a full stretch at the bottom of the movement by allowing your shoulder blade to protract, maximizing the range of motion for better muscle engagement.