Intermediate Compound Pull
Single Arm Middle Cable Row
Back-building rowing movement
Looping
HD video demonstration • Hover for controls
Primary Muscles
Back Lats
Secondary Muscles
Biceps Rear Delts
Equipment Required
Cable machine
How to Perform
Stand at mid-height cable. Row handle to side with one arm, squeezing shoulder blade. Complete reps, then switch.
Form Cues
- Pull to lower chest/stomach
- Squeeze shoulder blades
- Control the return
- Keep chest up
Track This Exercise in RoyalFit
Log your sets, reps, and weight. Track your progress and hit new PRs with personalized workouts.
Download on App Store