Back · Cable
Cable Single Arm High Scapula Row
How to do the cable single arm high scapula 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
- Isolation
How to do it
Set a cable pulley above head height and grip the handle with one hand from a braced stance. Keeping your arm nearly straight, pull your shoulder blade down and back toward your spine, then let it glide forward under control. This trains scapular retraction, not a full arm row.
- 1The shoulder blade gliding down and back toward your spine
- 2Lower traps and mid-back doing the work
- 3Arm staying long while the scapula moves
Common mistakes
- Bending the elbow to turn it into a full row
- Shrugging the shoulder up toward your ear
- Rotating the torso to help the pull
Muscles worked
The cable single arm high scapula row mainly works the lower traps and mid traps, with the lats and rear delts assisting.
- Lower TrapsPrimary
- Mid TrapsPrimary
- LatsSupport
- Rear DeltsSupport
- BicepsMinor
- ForearmsMinor
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
- ObliquesMinor
Kovo programs the cable single arm high scapula 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.