Cable Single Arm Underhand Grip Row
- Beginner
- Cable
The cable single arm underhand grip row is a unilateral horizontal pulling exercise performed from a chest-height pulley with a supinated grip. The underhand grip tucks the elbow tight to the body and biases the lower lats more than a neutral or overhand row. Working one arm at a time exposes side-to-side imbalances that two-handed rows hide.
How to do the Cable Single Arm Underhand Grip Row
- Set the cable pulley to chest height and attach a single handle, then grip it underhand 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 with the elbow tucked tight to your side, palm facing up.
- Squeeze the lat hard at the end of the pull, keeping the chest tall and the shoulder packed down.
- 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 with a stronger lower-lat bias from the underhand grip.
- Trains one side at a time to expose and fix imbalances.
- Engages the biceps more directly for added pull-day arm work.
Common mistakes
- Rotating the torso to throw the elbow back, stealing load from the lat.
- Letting the elbow flare out wide, which kills the lower-lat focus the underhand grip is meant to create.
- Curling the handle toward the shoulder instead of rowing toward the ribs, turning the lift into a biceps curl.
- 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 Underhand Grip Row work?
The Cable Single Arm Underhand 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 Underhand 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 Underhand Grip Row suitable for beginners?
Yes. The Cable Single Arm Underhand 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 Underhand 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 Underhand 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 Underhand 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 Underhand Grip Row. Pick whichever one matches the equipment in front of you.