Back · Cable
Cable Single Arm High Row with Chest Support
How to do the cable single arm high row with chest support, 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 high and brace your chest against an incline bench facing the machine. Grip the handle with one hand, arm extended up toward the pulley, then row it down and back toward your hip while driving your elbow behind you. The chest support removes momentum so the back does the work. Complete all reps, then switch sides.
- 1Feel your lat contracting as you pull the handle toward your hip
- 2Drive your elbow down and back, squeezing your shoulder blade toward your spine
- 3Keep your chest pinned to the pad so only your back moves
Common mistakes
- Do not twist your torso or peel your chest off the pad
- Do not shrug your shoulder or bend your wrist
- Do not let the cable yank your arm forward; control the return
Muscles worked
The cable single arm high row with chest support mainly works the lats and mid traps, with the biceps, rear delts, forearms, and lower traps assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- Rear DeltsSupport
- ForearmsSupport
- Lower TrapsSupport
- Upper TrapsMinor
- Upper AbsMinor
Kovo programs the cable single arm high row with chest support 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.