Seated One-arm Cable Pulley Rows

Middle Back

Seated One-arm Cable Pulley Rows

Seated One-arm Cable Pulley Rows (Start)

LevelIntermediate EquipmentCable MechanicCompound ForcePull

A one-arm seated row on a cable machine that targets the mid-back and lats.

Strength

Primary musclesMiddle Back

Secondary musclesBiceps Lats Traps

Energy burned

≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.7 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked11 %

Effort during a set5.9 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit at a low cable pulley with your feet braced.
2Grasp the handle with one hand and keep your torso tall.

How to perform

1Pull the handle toward your lower ribs.
2Squeeze your shoulder blade toward your spine.
3Pause briefly.
4Return slowly.
5Repeat, then switch arms.