---
title: "Cable Seated One Arm Alternate Row"
description: "Sit on the seated cable row machine with your feet flat on the footrests and knees slightly bent."
locale: en
slug: cable-seated-one-arm-alternate-row
url: "https://hi.fitness/exercises/cable-seated-one-arm-alternate-row"
primaryMuscle: "Upper back"
secondaryMuscles: ["Biceps","Front delts","Lower Back"]
equipment: ["Cable"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/faab93b3-cable-seated-one-arm-alternate-row.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Cable Seated One Arm Alternate Row

Sit on the seated cable row machine with your feet flat on the footrests and knees slightly bent.

## How to do it

1. Sit on the seated cable row machine with your feet flat on the footrests and knees slightly bent. Attach a single handle to the low pulley and grasp the handle with your right hand, arm fully extended towards the machine.
2. Sit upright with your back straight, keeping your left hand on your left knee for support.
3. Pull the handle towards your lower abdomen by bending your elbow and bringing it back, keeping your upper arm close to your body.
4. Slowly extend your arm back to the starting position with control. Repeat for the desired number of repetitions, then switch to your left hand.

## Form tips

- Keep your back straight and avoid using momentum.
- Focus on squeezing your shoulder blades together at the end of the movement.
- Exhale as you pull the handle towards your body and inhale as you extend it back.

## Similar exercises

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