Back · Cable
Cable Single Arm High Row
How to do the cable single arm high row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Set a cable pulley above head height and grip the handle with one hand. From a staggered, braced stance, pull the handle down and back toward your hip, squeezing your lat, then return under control. Finish all reps, then switch sides.
- 1The working lat driving the elbow down and back
- 2Core and stance solid to isolate one side
- 3Shoulder blade pulling toward your spine at the finish
Common mistakes
- Twisting your torso or leaning back to pull
- Shrugging the shoulder up
- Letting the cable drag your arm forward out of control
Muscles worked
The cable single arm high row mainly works the lats and mid traps, with the biceps, forearms, lower back, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Lower BackSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- ObliquesMinor
Kovo programs the cable single arm high 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.