Back · Cable
Cable One Arm Twisting Seated Row
How to do the cable one arm twisting seated row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Sit at a low cable row and grab a single handle with one hand. Row the handle toward your hip while rotating your torso open toward that side, squeezing the back, then return as you rotate square again under control.
- 1Your lat and mid-back pulling as the torso rotates open
- 2A controlled twist driven from the core, not the arm
- 3A squeeze of the shoulder blade at the back of the row
Common mistakes
- Yanking with the arm and over-rotating the low back
- Rounding the shoulders forward on the return
- Letting the handle pull you back into a slump
Muscles worked
The cable one arm twisting seated row mainly works the lats and mid traps, with the biceps, obliques, rear delts, forearms, lower back, upper abs, and lower abs assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ObliquesSupport
- Rear DeltsSupport
- ForearmsSupport
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- Upper TrapsMinor
- Lower TrapsMinor
Kovo programs the cable one arm twisting seated row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.