Exercise Library
Pullcompound

SINGLE-ARM CABLE ROW

Custom Training: Single-Arm Cable Row. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

HOW TO PERFORM

  1. 1

    Use one handle at lower-chest height and keep the hips square while rowing one arm at a time.

  2. 2

    Pull the resistance toward the lower ribs, guiding the elbows behind the body.

  3. 3

    Reach forward under control without losing the set torso position.

THE STANDARD

Custom Training: Single-Arm Cable Row. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

COACHING CUES

Keep shoulders away from the ears and avoid jerking the weight.

COMMON MISTAKES

  • Rocking the torso to move the resistance.

300WOD STANDARDS

Foundation
Hoplite
Elite
Spartan

CUSTOM TRAINING ONLY

EQUIPMENT

Cable
Single-Arm Cable Row — 300WOD Exercise Library