Cable Seated One Arm Alternate Row

Setup

1. 01Attach two single handles to a low cable pulley or use a dual-pulley row station.
2. 02Sit on the bench with feet braced on the platform and knees slightly bent.
3. 03Grab one handle in each hand with a neutral grip and arms fully extended.
4. 04Sit tall with a neutral spine and shoulders reaching forward toward the stack.

Execution

1. 01Row one handle to the side of the ribcage while the other arm stays extended.
2. 02Drive the elbow back and squeeze the shoulder blade toward the spine.
3. 03Return that arm under control to full extension.
4. 04Repeat with the opposite arm, alternating without rocking the torso.

Checkpoints

• -Torso stays upright and square; only the arms alternate.
• -Working elbow tracks close to the body, not flared out.
• -The extended arm keeps light tension rather than going slack.
• -Shoulder blade moves through a full protraction-to-retraction cycle each rep.

Common mistakes

• -Twisting the torso to add momentum to each pull.
• -Shrugging the working shoulder toward the ear.
• -Cutting the return short and losing the stretch on the lat.
• -Leaning back to yank the weight instead of rowing with the back.