What you'll gain

• Builds the lats and biceps one side at a time to fix imbalances.

• Trains a joint-friendly neutral grip that protects wrists and shoulders.

• Reinforces the horizontal pull pattern that balances pressing work.

Step-by-Step Instructions

1. 1

   Set the cable pulley to chest height and attach a single neutral-grip handle, then grip it with one hand.

2. 2

   Step back until the cable has tension at full arm extension and stand in a staggered stance.

3. 3

   Brace your core and place your non-working hand on your hip or a stable surface for support.

4. 4

   Pull the handle toward your lower ribs, keeping the elbow close to your side and leading with the elbow.

5. 5

   Squeeze your shoulder blade back and down at the end of the pull, feeling the lat engage.

6. 6

   Slowly let the handle travel back to full arm extension over 2 to 3 seconds, then repeat for 10 to 15 reps per side.

Common Mistakes

• Rotating the torso to throw the elbow back, which steals load from the lat.

• Letting the elbow flare wide, which loads the rear delt instead of the lat.

• Shrugging the shoulder up at the end of the pull, swapping lat work for trap engagement.

• Snapping the handle back forward and skipping the slow return, where most of the growth lives.

About This Exercise

The cable single arm neutral grip row is a unilateral horizontal pulling exercise performed from a chest-height pulley with a single neutral-grip handle. Working one arm at a time exposes side-to-side imbalances that two-handed rows hide, and the neutral grip keeps the wrists and shoulders in a comfortable, joint-friendly position. The non-working hand stays available to brace the body or rest on the hip. For app and content use, this clip is a strong fit for pull-day programs, back-focused hypertrophy blocks, and rehab-adjacent training tracks where one-sided work is needed to fix asymmetries. It's also a clean teaching piece for beginners learning the row pattern, since the lighter unilateral load makes the contraction easier to feel and control.

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