Alternating Single-Arm Seated Cable Row
Back · Cable · Expert
How to do it
- Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent.
- Grasp the handle with one hand and keep your arm fully extended in front of you.
- Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side.
- Pause for a moment at the top of the movement, squeezing your back muscles.
- Slowly release the handle back to the starting position.
- Repeat with the other arm.
- Alternate between arms for the desired number of repetitions.
Muscles worked
Primary: Upper Back
Secondary: Biceps, Forearms
Is your Alternating Single-Arm Seated Cable Row good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 22 kg |
| Novice | 29.5 kg |
| Intermediate | 37 kg |
| Advanced | 47 kg |
| Expert | 57 kg |
| Veteran | 69 kg |
| Elite | 81 kg |
| Master | 94.5 kg |
| Apex | 108 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Alternating Single-Arm Seated Cable Row.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Rest 2-4 minutes so each working set stays strong.
Common mistakes
- Letting the weight stack pull you out of position. Keep tension on the cable and return each Alternating Single-Arm Seated Cable Row rep under control.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your upper back.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Alternating Single-Arm Seated Cable Row FAQ
What muscles does the Alternating Single-Arm Seated Cable Row work?
The primary target is upper back. It also involves biceps, forearms while you keep the movement controlled.
How many sets and reps should I do for the Alternating Single-Arm Seated Cable Row?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Alternating Single-Arm Seated Cable Row strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
