Cable Single Arm Neutral Grip Row

A single-arm cable row with a neutral-grip handle that builds the lats and biceps one side at a time.

Back Cable Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Lats

Secondary

Biceps

Step by step

Set the cable pulley to chest height and attach a single neutral-grip handle, then grip it with one hand.
Step back until the cable has tension at full arm extension and stand in a staggered stance.
Brace your core and place your non-working hand on your hip or a stable surface for support.
Pull the handle toward your lower ribs, keeping the elbow close to your side and leading with the elbow.
Squeeze your shoulder blade back and down at the end of the pull, feeling the lat engage.
Slowly let the handle travel back to full arm extension over 2 to 3 seconds, then repeat for 10 to 15 reps per side.

Log your sets. After a few weeks you will see whether it is moving. Free.