Apr 5, 2023

Developing a strong and powerful back is essential for achieving full-body fitness. The one-arm cable row provides an optimal solution, as it’s a compound exercise that effectively engages all of the muscles in your upper posterior chain to maximize muscle growth and strength building. A comprehensive workout regimen should include this versatile movement, making sure you reach peak physical potential!

With your body facing forward, bend your knees slightly and keep your core active. Pull the cable and extend your arm back and forth slowly and with a controlled motion. Hold for three-seconds and repeat three times. Then follow this same process for your other arm.

Positions- 1

Positions- 2

Questions about this exercise or any others offered here in our exercise library, please contact Sam Kowaleski at

10 unique fitness ideas to keep your workouts interesting!

10 unique fitness ideas to keep your workouts interesting!

If you’re looking to up your exercise routine, read on to find out unique exercises that you can do at Worcester Fitness to keep things fresh!1) Functional Fitness Circuit: Integrate kettlebells, TRX bands, medicine balls, and plyo boxes in a demanding fitness circuit...