Primary Goal
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When to use it
Use the Single-Arm Seated Cable Row during general strength sessions to develop unilateral horizontal pulling strength, upper-back capacity, and controlled scapular movement.
The exercise is particularly useful for climbers who need additional upper-body pulling strength or want to address side-to-side differences while training the shoulder through a controlled range of motion.
Include it as a primary strength exercise or as accessory work alongside climbing-specific training.
Starting Position
- Attach a single-hand handle to the low pulley of a seated cable row machine.
- Sit with both feet supported and the knees slightly bent.
- Hold the handle using a comfortable neutral grip, with the working arm extended forward.
- Keep the trunk upright, the rib cage stacked over the pelvis, and the abdominal muscles gently braced.
- Allow the scapula to move forward naturally into a comfortable protracted position without excessively rounding the spine.
- Position the non-working arm comfortably or use it for light stabilization if necessary.
Execution
- Initiate the row by pulling the elbow backward toward the side of the torso.
- Allow the scapula to retract naturally as the upper arm moves backward.
- Bring the handle toward the lower ribs or side of the abdomen, maintaining a comfortable elbow path.
- Finish the pull with controlled scapular retraction, without forcing the shoulder blade excessively toward the spine or extending the torso backward.
- Slowly extend the arm forward, allowing the scapula to protract naturally around the rib cage.
- Reach forward through a comfortable range while maintaining trunk stability and avoiding excessive spinal flexion.
- Complete the prescribed repetitions before switching arms.
Supported Iso-Lateral Row Machine
A seated row machine with independent lever arms provides a supported alternative to the cable variation. The guided movement path and chest support reduce trunk stabilization demands, allowing greater emphasis on upper-body pulling strength.
- Setup: Adjust the seat and chest support so the handles can be reached comfortably with the working arm extended.
- Starting position: Hold one handle using a comfortable grip, allowing the scapula to move forward naturally.
- Pull: Drive the elbow backward along the machine’s guided trajectory, bringing the handle toward the torso.
- Scapular movement: Allow controlled retraction during the pull and natural protraction during the return.
- Return: Extend the working arm slowly without allowing the weight to drop or the shoulder to be pulled abruptly forward.
- Loading: Select resistance independently for each arm where possible. Machine leverage may differ substantially from cable resistance.
Dosage
General strength development
- Sets: 2–5
- Repetitions: 6–12 per arm
- Intensity: Medium–High; approximately RPE 7–8 (2–3 repetitions in reserve)
- Rest: 90–180 seconds after completing both arms
- Execution: Controlled pulling phase with approximately 2–3 seconds of lowering
Suggested starting prescription: 3 × 8 repetitions per arm, with 120 seconds of rest after completing both sides.
Loading: Choose a resistance that allows all repetitions with approximately 2–3 repetitions in reserve (RPE 7–8). Begin with manageable loading and increase resistance gradually once the target repetitions can be completed without excessive trunk movement. Use the weaker side to guide initial loading.
Important
- Maintain a stable seated position and avoid using excessive backward leaning to move heavier loads.
- Allow natural scapular retraction during pulling and protraction during the return; do not hold the shoulder blade rigidly fixed.
- Avoid forcing the elbow excessively behind the torso or exaggerating scapular retraction at the end of the movement.
- Maintain a controlled forward reach without excessive rounding of the lumbar spine.
- Do not rotate the torso to compensate for insufficient pulling strength.
- Keep the eccentric phase controlled and avoid allowing the weight stack to pull the shoulder abruptly forward.
- Use the weaker arm to establish an appropriate load when training both sides.
- Account for additional upper-body and gripping fatigue when combining rows with demanding climbing or finger-strength sessions.
Expected effects
- Increased unilateral horizontal pulling strength.
- Improved strength of the upper-back musculature, latissimus dorsi, and elbow flexors.
- Improved control of scapular retraction and protraction under external load.
- Greater capacity to identify and address side-to-side pulling-strength differences.
- Additional upper-body strength capacity to complement climbing-specific training.