SHIFT Fit
Cable single arm row
Cable single arm row: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand facing cable in split stance.
- Pull handle towards ribs. Keep pelvis and shoulders facing cable.
- 2 sets × 5 reps per side; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Complete both sides/directions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Keep pelvis and shoulders facing cable.
Equipment
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 sets × 5 reps per side; 75s rest between sets. | full gym |
| beginner | 2 sets × 8 reps per side; 75s rest between sets. | full gym |
| beginner | 3 sets × 8 reps per side; 90s rest between sets. | full gym |
| beginner | 2 sets × 12 reps per side; 90s rest between sets. | full gym |
| beginner | 2 sets × 6 reps per side; 90s rest between sets. | full gym |
| beginner | 1 set × 8 reps per side. | full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Rounding or swinging the torso; shrugging the shoulders; pulling the elbow far behind the body. Exercise check: Keep pelvis and shoulders facing cable.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.