Curated Action

Split Stance Single-Arm Cable Row

Basketball

Split Stance Single-Arm Cable Row is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration51 sec

Training Details

0:00 / 0:51
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Original video

Split Stance Single-Arm Cable Row

Hold a low split squat stance facing a cable machine. Reach forward for a full lat stretch, row the cable handle back until the elbow reaches the ribcage, and resist rotational forces through the core.

Key points

  • Reach forward on the eccentric phase to get full lat and scapular protraction
  • Row back until the elbow is just past the rib cage without over-pulling
  • Hold a steady low split squat without letting the front knee wobble

Common mistakes

Pulling the elbow too far behind the torso, causing anterior shoulder glide.

Sets: 3Reps: 8 repsRest: 1 minEst. duration: 51 sec
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