Cable Single Arm Neutral Grip Row
- Beginner
- Cable
The cable single arm neutral grip row is a unilateral horizontal pulling exercise performed from a chest-height pulley with a single neutral-grip handle. Working one arm at a time exposes side-to-side imbalances that two-handed rows hide, and the neutral grip keeps the wrists and shoulders in a comfortable, joint-friendly position. The non-working hand stays available to brace the body or rest on the hip.
How to do the Cable Single Arm Neutral Grip Row
- Set the cable pulley to chest height and attach a single neutral-grip handle, then grip it with one hand.
- Step back until the cable has tension at full arm extension and stand in a staggered stance.
- Brace your core and place your non-working hand on your hip or a stable surface for support.
- Pull the handle toward your lower ribs, keeping the elbow close to your side and leading with the elbow.
- Squeeze your shoulder blade back and down at the end of the pull, feeling the lat engage.
- Slowly let the handle travel back to full arm extension over 2 to 3 seconds, then repeat for 10 to 15 reps per side.
Muscles worked
- Primary:
- Back
- Secondary:
- Biceps
Why train it
- Builds the lats and biceps one side at a time to fix imbalances.
- Trains a joint-friendly neutral grip that protects wrists and shoulders.
- Reinforces the horizontal pull pattern that balances pressing work.
Common mistakes
- Rotating the torso to throw the elbow back, which steals load from the lat.
- Letting the elbow flare wide, which loads the rear delt instead of the lat.
- Shrugging the shoulder up at the end of the pull, swapping lat work for trap engagement.
- Snapping the handle back forward and skipping the slow return, where most of the growth lives.
Frequently asked questions
What muscles does the Cable Single Arm Neutral Grip Row work?
The Cable Single Arm Neutral Grip Row trains the back as the main target. Expect the biceps to take some of the load as well.
What equipment do I need for the Cable Single Arm Neutral Grip Row?
Only a cable machine. Nothing beyond that is required to run the movement the way it is described above.
Is the Cable Single Arm Neutral Grip Row suitable for beginners?
Yes. The Cable Single Arm Neutral Grip Row is rated beginner, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.
Can I do the Cable Single Arm Neutral Grip Row at home?
Only if your home setup runs to a cable machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Cable Single Arm Neutral Grip Row should I do?
Three to five sets of 6 to 12 reps. Pulling responds well to a full stretch at the top, so pick a load you can control all the way out rather than one you have to heave.
What are good alternatives to the Cable Single Arm Neutral Grip Row?
Band Assisted Pull-Up, Chest-Supported Dumbbell Row, and Chest-Supported T-Bar Row train the same primary muscles as the Cable Single Arm Neutral Grip Row. Pick whichever one matches the equipment in front of you.