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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Upper back
- Secondary muscles
- Lower back Shoulders Biceps
- Equipment
- Cable
Cable Seated One Arm Alternate Row
4 steps Updated 29/08/2026
Cable Seated One Arm Alternate Row is a resistance exercise targeting Middle Back (Latissimus Dorsi, Teres Major) using Cable Pulley Machine.
Step by step
How to perform it
- Sit on the seated cable row machine with your feet flat on the footrests and knees slightly bent. Attach a single handle to the low pulley and grasp the handle with your right hand, arm fully extended towards the machine.
- Sit upright with your back straight, keeping your left hand on your left knee for support.
- Pull the handle towards your lower abdomen by bending your elbow and bringing it back, keeping your upper arm close to your body.
- Slowly extend your arm back to the starting position with control. Repeat for the desired number of repetitions, then switch to your left hand.
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Variations and related exercises
Alternate Superman
Archer Pull Up
Around the World Superman Hold
Assisted Chin Up Normal Width Reverse Grip
Last updated: 29/08/2026
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Cable Seated One Arm Alternate Row
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