Back · Cable
Cable Split Stance Single Arm Row
How to do the cable split stance single arm 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 at chest height and stand in a split stance facing it, gripping the handle with the hand opposite your forward foot. Row the handle to your side by driving your elbow back, squeezing your lat, then extend the arm under control. Keep your stance solid and finish your reps before switching sides.
- 1Your lat contracting as you pull the handle toward your hip
- 2A tight core and stable split stance isolating the working side
- 3Your shoulder blade drawing toward your spine at the end range
Common mistakes
- Twisting your torso or rotating to yank the handle
- Shrugging your shoulder or bending your wrist
- Letting the cable pull you forward out of position
Muscles worked
The cable split stance single arm row mainly works the lats and mid traps, with the biceps, forearms, lower back, lower abs, obliques, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Lower BackSupport
- Lower AbsSupport
- ObliquesSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- QuadsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the cable split stance single arm 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.