💪 Single Arm Cable Row Form Guide
Build a strong, balanced back with precision.
SportsReflector AI analyzes your single arm cable row form by tracking key body landmarks such as the shoulder, elbow, hip, and knee. We monitor torso stability, ensuring minimal rotation, and assess the elbow's path relative to the torso. The AI also evaluates the full range of motion, from full arm extension to maximal scapular retraction, providing real-time feedback on joint angles and movement efficiency.
Primary Muscles
Latissimus Dorsi
Equipment
Cable Machine, D-handle attachment
AI Score Categories
6 metrics tracked
What AI Analyzes in Your Single Arm Cable Row
SportsReflector tracks 6 key metrics to generate your 0–100 form score.
AI Form Score
Every Single Arm Cable Row session gets an overall form score plus category-level scoring for each metric above.
4 Single Arm Cable Row Mistakes AI Catches
These are the most common Single Arm Cable Row form errors — and the ones most likely to cause injury or limit your progress.
Rotating the torso significantly to pull the weight reduces the isolation on the back muscles and shifts the load to the obliques and lower back. This can lead to lower back strain and diminishes the effectiveness of the exercise for lat development.
Fix: Keep your torso stable and facing forward throughout the movement. Focus on pulling with your back muscles, minimizing any twisting. Imagine a spotlight on your chest always pointing straight ahead.
Elevating the shoulder towards the ear during the pull engages the upper trapezius excessively, reducing the activation of the lats and potentially leading to neck and shoulder tension. It indicates a lack of scapular control.
Fix: Maintain depressed and retracted shoulders. Before initiating the pull, actively depress your shoulder blade down and back. Think about pulling your shoulder away from your ear.
Failing to fully extend the arm at the start or not achieving full scapular retraction at the end of the pull limits muscle activation and the overall effectiveness of the exercise. This often happens when the weight is too heavy.
Fix: Ensure your arm is fully extended at the start, feeling a stretch in your lat. At the end of the pull, focus on squeezing your shoulder blade back and down, bringing your elbow past your torso if possible.
Jerking the weight by using body momentum instead of controlled muscle contraction reduces the time under tension for the target muscles and increases the risk of injury, particularly to the lower back and shoulders.
Fix: Select a weight that allows for a slow, controlled movement. Focus on a smooth pull and an even slower, controlled eccentric (return) phase, typically taking 2-3 seconds.
Muscles Worked
Get Your Single Arm Cable Row Form Score
Record your Single Arm Cable Row on your iPhone and get an instant 0–100 AI form score with specific corrections for every mistake above.
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Frequently Asked Questions
Everything you need to know about SportsReflector
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