Cable Seated One Arm Alternate Row
Also known as: seated cable one arm alternate row
Cable Seated One Arm Alternate Row is for lifters with a base already built and pairs well with a heavy row.
How to do Cable Seated One Arm Alternate Row
- Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent.
- Grasp the handle with one hand and keep your arm fully extended in front of you.
- Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side.
- Pause for a moment at the top of the movement, squeezing your back muscles.
- Slowly release the handle back to the starting position.
- Repeat with the other arm.
- Alternate between arms for the desired number of repetitions.
Cable Seated One Arm Alternate Row Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Stretch the return phase before adding weight.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Step back until the stack never rests at the top.
Common Cable Seated One Arm Alternate Row Mistakes
Standing too near the tower so the first inch is slack
Take a step back until the cable is loaded before you begin.
Rounding the upper back to reach a little further
Hold a tall chest and shorten the range instead.
Easier and Harder Than Cable Seated One Arm Alternate Row
Swap Cable Seated One Arm Alternate Row For
Cable Seated One Arm Alternate Row — Frequently Asked Questions
How do you do the Cable Seated One Arm Alternate Row?
Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent. Grasp the handle with one hand and keep your arm fully extended in front of you. Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Seated One Arm Alternate Row work?
The Cable Seated One Arm Alternate Row primarily targets the upper back. It is classified as a back exercise and is performed with a cable machine.
How many sets and reps of the Cable Seated One Arm Alternate Row should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Seated One Arm Alternate Row good for beginners?
Not usually. The Cable Seated One Arm Alternate Row is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Seated One Arm Alternate Row?
Try the Inverted Row On Bench, Kettlebell One Arm Row or the Lever Seated Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Seated One Arm Alternate Row the same as the seated cable one arm alternate row?
Yes. The Cable Seated One Arm Alternate Row is also commonly called the seated cable one arm alternate row. Different gyms and training programs label it differently, but "seated cable one arm alternate row" refer to this same movement.
