Step by step
- Sit facing the low pulley with a handle and feet on the footrests.
- Grab the handle with your arm straight and torso upright.
- Pull towards your hip, driving your elbow back.
- Return slowly until your arm is straight.
Tip: Start with your weaker side and match the reps with the other.
Common mistakes
A little rotation is normal, but the pull has to come from your back.
Keep your shoulder away from your ear.
Control the return over two seconds.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
One arm or both?
With both you move more weight; with one you fix differences. You can alternate.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add single-arm cable row to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.