Back · Cable
Cable Single Arm Low Scapula Row
How to do the cable single arm low 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 at about hip height and grip the handle with one hand from a braced stance. Keeping your arm nearly straight, pull your shoulder blade back and down toward your spine, then let it glide forward under control. This trains scapular retraction, not a full arm row.
- 1The shoulder blade squeezing back toward your spine
- 2Mid-back doing the work while the arm stays long
- 3A controlled stretch as the blade glides forward
Common mistakes
- Bending the elbow to turn it into a full row
- Shrugging the shoulder up
- Twisting the torso to assist the pull
Muscles worked
The cable single arm low scapula row mainly works the mid traps, with the lower traps, rear delts, and lats assisting.
- Mid TrapsPrimary
- Lower TrapsSupport
- Rear DeltsSupport
- LatsSupport
- BicepsMinor
- ForearmsMinor
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
- ObliquesMinor
Kovo programs the cable single arm low 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.