10 Best Seated One-arm Cable Pulley Rows Alternatives for Home Gyms

Seated One-arm Cable Pulley Rows are done seated with a cable machine. Ranked closest by our scoring: Seated Cable Rows, the Leverage High Row and the Lever Alternating Narrow Grip Seated Row.

Seated One-arm Cable Pulley Rows

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Seated One-arm Cable Pulley Rows

The steps for Seated One-arm Cable Pulley Rows themselves, so you can judge how close each substitute below really is.

Middle Back, with biceps, lats, traps · Cable · Intermediate · Compound

  1. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
  2. Lean over as you keep the natural alignment of your back and grab the single handle attachment with your left arm using a palms-down grip.
  3. With your arm extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lat as you hold the bar in front of you. The right arm can be kept by the waist. This is the starting position of the exercise.
  4. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it as you rotate the wrist, so that by the time your hand is by your abdominals it is in a neutral position (palms facing the torso). Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard.
  5. Hold that contraction for a second and slowly go back to the original position while breathing in. Tip: Remember to rotate the wrist as you go back to the starting position so that the palms are facing down again.
  6. Repeat for the recommended amount of repetitions and then perform the same movement with the right hand.

The 10 Best Seated One-arm Cable Pulley Rows Alternatives

10 substitutes, ranked by how closely each one matches Seated One-arm Cable Pulley Rows on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Seated Cable Rows

    1. Seated Cable Rows

    77% match

    Middle Back · Intermediate · Compound

    It still works the middle back, through a different movement.

    • Cable
    How to perform it
    1. For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
    2. Lean over as you keep the natural alignment of your back and grab the V-bar handles.
    3. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
    4. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, the same as Seated One-arm Cable Pulley Rows
    • Equipment: a cable, the same as Seated One-arm Cable Pulley Rows
    • Body position: seated, the same as Seated One-arm Cable Pulley Rows
  2. Cable Thibaudeau Kayak RowPlay demonstration

    2. Cable Thibaudeau Kayak Row

    69% match

    Lats · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the lats rather than the middle back.

    • Cable
    How to perform it
    1. Attach a cable handle to a low pulley and sit facing the machine with your feet flat on the floor.
    2. Grasp the handle with your right hand and extend your arm fully, keeping a slight bend in your elbow.
    3. Lean forward from your hips, keeping your back straight and your abs engaged.
    4. Pull the handle towards your torso by retracting your shoulder blade and bending your elbow, keeping your arm close to your body.
    5. Squeeze your back muscles at the top of the movement, then slowly return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides and perform with your left arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, not middle back
    • Equipment: a cable, the same as Seated One-arm Cable Pulley Rows
    • Body position: seated, the same as Seated One-arm Cable Pulley Rows
  3. Leverage High Row

    3. Leverage High Row

    66% match

    Middle Back · Beginner · Compound

    A good swap when you have a machine to work with, and it still works the middle back.

    • Machine
    How to perform it
    1. Load an appropriate weight onto the pins and adjust the seat height so that you can just reach the handles above you. Adjust the knee pad to help keep you down. Grasp the handles with a pronated grip. This will be your starting position.
    2. Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.
    3. Pause at the bottom of the motion, and then slowly return the handles to the starting position.
    4. For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, the same as Seated One-arm Cable Pulley Rows
    • Equipment: a machine, not a cable
    • Body position: seated, the same as Seated One-arm Cable Pulley Rows
  5. Lever Alternating Narrow Grip Seated RowPlay demonstration

    5. Lever Alternating Narrow Grip Seated Row

    64% match

    Middle Back · Intermediate · Compound

    A good swap when you have a lever machine to work with, and it still works the middle back.

    • Lever
    How to perform it
    1. Adjust the seat height and footplate position to ensure proper alignment.
    2. Sit on the machine with your back straight and feet flat on the footplate.
    3. Grasp the handles with a narrow grip, palms facing each other.
    4. Keep your chest up and shoulders back throughout the exercise.
    5. Pull one handle towards your torso while keeping the other handle stationary.
    6. Squeeze your shoulder blades together at the end of the movement.
    7. Slowly return the handle to the starting position and repeat with the other side.
    8. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: middle back, the same as Seated One-arm Cable Pulley Rows
    • Equipment: a machine, not a cable
    • Body position: seated, the same as Seated One-arm Cable Pulley Rows

Why You Might Need a Seated One-arm Cable Pulley Rows Alternative

You may need substitutes because you lack cable machines, have shoulder or wrist irritation, or require a more spine-supported variation during rehab. Substitutes let you preserve the middle-back pulling pattern, scapular retraction and elbow-driven horizontal pull, while adjusting load, range of motion, and torso position. For example, a chest-supported row removes lumbar torque and shifts activation to rhomboids and mid-traps; a single-arm dumbbell row keeps unilateral strength work and core anti-rotation demands. Choose a movement that replicates the elbow path and scapular squeeze to maintain the same muscle emphasis and hypertrophy stimulus.

Seated One-arm Cable Pulley Rows FAQ

What muscles does Seated One-arm Cable Pulley Rows work?

It primarily targets the middle-back, rhomboids, mid-trapezius, and the posterior fibers of the deltoid, while the latissimus assists. You should feel scapular retraction and elbow-driven horizontal adduction; cue each rep by squeezing the shoulder blade toward the spine.

Can I build muscle without doing Seated One-arm Cable Pulley Rows?

Yes. You can achieve hypertrophy with substitutes that preserve load, tempo, and the horizontal-pull pattern, like dumbbell rows or chest-supported rows. Emphasize progressive overload and a full scapular retraction cue to ensure the middle-back receives the same mechanical tension.

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