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: the One Arm Towel Row, the Bodyweight Standing One Arm Row and the Bodyweight Standing One Arm Row (With Towel).

Updated Ranked by our 12-factor similarity model How it works

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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. One Arm Towel RowPlay demonstration

    1. One Arm Towel Row

    37% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the upper back rather than the middle back.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arm fully, allowing the towel to hang in front of you.
    4. Pull the towel towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

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

    Why this matches
    • Primary muscle: upper back, not middle back
    • Equipment: bodyweight only, not a cable
    • Body position: standing, not seated
    • Balance: harder to stay steady on than Seated One-arm Cable Pulley Rows
  2. Bodyweight Standing One Arm RowPlay demonstration

    2. Bodyweight Standing One Arm Row

    36% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the lats rather than the middle back.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Let the dumbbell hang straight down in front of you, with your arm fully extended.
    4. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
    5. Squeeze your shoulder blades together at the top of the movement.
    6. Lower the dumbbell back down to the starting position.
    7. Repeat for the desired number of repetitions, then switch sides.

    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: bodyweight only, not a cable
    • Body position: standing, not seated
    • Balance: harder to stay steady on than Seated One-arm Cable Pulley Rows
  3. Bodyweight Standing One Arm Row (With Towel)Play demonstration

    3. Bodyweight Standing One Arm Row (With Towel)

    36% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other 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: bodyweight only, not a cable
    • Body position: standing, not seated
    • Balance: harder to stay steady on than Seated One-arm Cable Pulley Rows
  4. Pull Up (Neutral Grip)Play demonstration

    4. Pull Up (Neutral Grip)

    35% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with a neutral grip (palms facing each other) and your arms fully extended.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar by bending your elbows and driving your elbows down towards your hips.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position with control.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: lats, not middle back
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than Seated One-arm Cable Pulley Rows
  5. HyperextensionPlay demonstration

    5. Hyperextension

    35% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the spinal erectors rather than the middle back.

    How to perform this exercise
    1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: spine, not middle back
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not seated
  6. Hyperextension (On Bench)Play demonstration

    6. Hyperextension (On Bench)

    35% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Slowly lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: spine, not middle back
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not seated
  7. One Arm Chin-upPlay demonstration

    7. One Arm Chin-up

    35% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand facing a pull-up bar with your feet shoulder-width apart.
    2. Reach up and grab the bar with an underhand grip, with one hand gripping the bar and the other hand holding your wrist for support.
    3. Hang from the bar with your arm fully extended, keeping your body straight and your core engaged.
    4. Pull yourself up towards the bar by bending your elbow and squeezing your back muscles.
    5. Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms and repeat.

    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: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than Seated One-arm Cable Pulley Rows
  8. V-bar Pullup

    8. V-bar Pullup

    34% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles.
    2. Once you securely place the V-bar, take a hold of the bar from each side and hang from it. Stick your chest out and lean yourself back slightly in order to better engage the lats. This will be your starting position.
    3. Using your lats, pull your torso up while leaning your head back slightly so that you do not hit yourself with the chin-up bar. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion.
    4. After a second hold on the contracted position, slowly lower your body back to the starting position as you breathe in.
    5. Repeat for the prescribed number of repetitions.

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

    Why this matches
    • Primary muscle: lats, not middle back
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than Seated One-arm Cable Pulley Rows
  9. Curtsey SquatPlay demonstration

    9. Curtsey Squat

    33% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
    3. Bend both knees as if you were curtsying, lowering your body towards the ground.
    4. Keep your torso upright and your weight on your front foot.
    5. Push through your front foot to return to the starting position.
    6. Repeat on the other side, stepping diagonally behind and across your body with your left foot.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, not middle back
    • Equipment: bodyweight only, not a cable
    • Body position: standing, not seated
    • Balance: harder to stay steady on than Seated One-arm Cable Pulley Rows
  10. Split SquatsPlay demonstration

    10. Split Squats

    33% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step forward with one foot and place it about two feet in front of the other foot.
    3. Lower your body by bending your knees and hips, keeping your back straight.
    4. Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
    5. Pause for a moment, then push through your front heel to return to the starting position.
    6. Repeat for the desired number of repetitions, then switch legs and repeat.

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

    Why this matches
    • Primary muscle: quads, not middle back
    • Equipment: bodyweight only, not a cable
    • Body position: standing, not seated
    • Balance: harder to stay steady on than 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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