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

Use single-arm dumbbell rows, chest-supported rows, barbell bent-over rows, inverted rows, or landmine rows when you can't access a cable. Cue each rep by driving your elbow toward your hip while actively retracting the scapula to load rhomboids and mid-traps with a neutral spine and braced core.

Original Exercise: Seated One-arm Cable Pulley Rows

Seated One-arm Cable Pulley Rows
Primary Muscle
Middle-back
Equipment
Cable
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Biceps, Lats, Traps
How to Perform Seated One-arm Cable Pulley Rows
  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.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Compound

Ranked Seated One-arm Cable Pulley Rows Alternatives

Best Match
Seated Cable Rows

1. Seated Cable Rows

77.2% Match
Middle-back Cable Intermediate Isolation
How to perform this exercise
  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.
Cable Thibaudeau Kayak Row

2. Cable Thibaudeau Kayak Row

69.4% Match
Lats Cable Intermediate Isolation
How to perform this exercise
  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.
Leverage High Row

3. Leverage High Row

66.1% Match
Middle-back Machine Beginner Isolation
How to perform this exercise
  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.
One Arm Lat Pulldown

4. One Arm Lat Pulldown

65% Match
Lats Cable Intermediate Isolation
How to perform this exercise
  1. Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
  2. Pull the handle down, squeezing your elbow to your side as you flex the elbow.
  3. Pause at the bottom of the motion, and then slowly return the handle to the starting position.
  4. For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.
Lever Alternating Narrow Grip Seated Row

5. Lever Alternating Narrow Grip Seated Row

64% Match
Middle-back Lever Intermediate Isolation
How to perform this exercise
  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.
Cable Low Seated Row

6. Cable Low Seated Row

63% Match
Lats Cable Intermediate Isolation
How to perform this exercise
  1. Sit on the machine with your feet flat on the footrests and your knees slightly bent.
  2. Grasp the handles with an overhand grip, palms facing down.
  3. Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows.
  4. Pull the handles towards your body, squeezing your shoulder blades together.
  5. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
Cable Seated High Row (v-bar)

7. Cable Seated High Row (v-bar)

63% Match
Lats Cable Intermediate Isolation
How to perform this exercise
  1. Sit on the cable machine with your feet flat on the floor and your knees slightly bent.
  2. Grasp the v-bar attachment with an overhand grip, palms facing each other, and your hands shoulder-width apart.
  3. Keep your back straight and lean slightly forward from the hips.
  4. Pull the v-bar towards your torso by retracting your shoulder blades and squeezing your back muscles.
  5. Pause for a moment at the peak of the contraction, then slowly release the tension and return to the starting position.
Cable Straight Back Seated Row

8. Cable Straight Back Seated Row

63% Match
Upper-back Cable Intermediate Isolation
How to perform this exercise
  1. Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
  2. Grasp the cable handles with an overhand grip, palms facing down.
  3. Keep your back straight and lean slightly forward from the hips.
  4. Pull the cable handles towards your body, squeezing your shoulder blades together.
  5. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
Elevated Cable Rows

9. Elevated Cable Rows

63% Match
Lats Cable Intermediate Isolation
How to perform this exercise
  1. Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height.
  2. Place it on the seat of the cable row machine.
  3. 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.
  4. Lean over as you keep the natural alignment of your back and grab the V-bar handles.
  5. 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.
Cable Seated Row

10. Cable Seated Row

62.4% Match
Lats Cable Intermediate Isolation
How to perform this exercise
  1. Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
  2. Grasp the handles with an overhand grip, keeping your back straight and your shoulders relaxed.
  3. Pull the handles towards your body, squeezing your shoulder blades together.
  4. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
  5. Repeat for the desired number of repetitions.

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.

How to Choose the Right Substitute

Match the substitute to your limiting factor: if you lack equipment, pick inverted rows or single-arm dumbbell rows; if you need low back support, choose chest-supported rows. Prioritize movement patterns, select a horizontal-pull that allows the elbow to travel toward the hip and the scapula to fully retract. Consider load progression options: barbell or dumbbell rows scale easily for strength, while tempo and higher reps suit hypertrophy. Also weigh unilateral needs, grip orientation, and available ROM. Cue each set: keep a neutral spine, brace your core, and lead with the elbow to preserve mid-back activation and minimize lumbar shear.

Frequently Asked Questions

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.

What is the best bodyweight alternative to Seated One-arm Cable Pulley Rows?

The inverted row (bodyweight horizontal pull) is the best bodyweight option because it replicates scapular retraction and the elbow-driven path. Keep your body rigid, pull your chest to the bar, and finish each rep by squeezing the mid-traps to maintain similar muscle activation.

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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