Back
Unilateral Cable row
A stability-focused variation designed to maximize lat isolation and eliminate momentum through a fixed torso position.
How to perform.
Follow the sequence — setup is half the lift.
Position an incline bench at approximately 45 degrees facing toward a low cable pulley.
Straddle the bench and press your chest firmly against the pad, ensuring your feet are planted for stability.
Grip the single D-handle with one hand using a neutral grip, extending your arm fully to feel a stretch in the lat.
Pull the handle toward your hip by driving your elbow back while keeping your chest glued to the bench pad.
Squeeze your shoulder blade toward the center of your back at the peak of the contraction.
Slowly return the weight to the starting position under full control to maintain tension on the target muscle.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Lifting the chest off the bench pad during the concentric phase
- Rotating the torso to compensate for using excessive weight
- Pulling with the hand toward the shoulder instead of driving the elbow toward the hip
- Allowing the weight stack to slam between repetitions
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.