Cable Single Arm Underhand Grip Row
A single-arm cable row with an underhand grip that shifts the load onto the lats (especially the lower lats) with more biceps involvement.
How to do it
- Set the pulley at chest height, attach a single handle and grab it underhand with one hand.
- Step back until the cable is taut with your arm fully straight, then set up in a staggered stance.
- Brace your core and rest your free hand on your thigh or a support.
- Row the handle toward your lower ribs, keeping your elbow tight to your side and your palm facing up.
- Squeeze your lat hard at the end of the pull, chest up and shoulder down.
- Slowly return the handle to the start over 2–3 seconds, and repeat for 10–15 reps per side.
Key technique cue
Palm up, elbow at the side: pull to the low ribs, not the shoulder.
Common mistakes
- ✕ Twisting the torso to drive the elbow back — it steals the load from the lat.
- ✕ Flaring the elbow out to the side — it kills the lower-lat focus.
- ✕ Pulling the handle to the shoulder instead of the ribs — it turns the row into a biceps curl.
- ✕ Snapping the handle back without a slow return, which is where most of the growth happens.
Benefits
- ✓ Builds the lats with an emphasis on the lower portion thanks to the underhand grip.
- ✓ Trains one side at a time, exposing and fixing imbalances.
- ✓ Brings in more biceps, adding arm work to your pull day.
Progression: from easier to harder
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Step 1 You are here - Cable Single Arm Underhand Grip Row
- Cable Single Arm Neutral Grip Row
- Dumbbell Row Unilateral
- Dumbbell Single Arm Row
- Kettlebell Single Arm Row
About the exercise
The Cable Single Arm Underhand Grip Row is a unilateral horizontal pull from a chest-height cable with a supinated grip. The underhand grip keeps the elbow tucked to the body and loads the lower lats harder than a neutral or overhand grip. Working one arm at a time exposes side-to-side imbalances that two-handed rows hide. It fits pull days, back hypertrophy blocks and lat development work — especially in physique-focused programs.
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