One-Arm Dumbbell Row
Pull elbow to hip, pause, no torso twist.
How to do it →One-Arm Dumbbell Row vs Seated Cable Row
Both train your lats and upper back. Here's how they differ, and when to pick each one.
Seated Cable Row
Tall chest, pull to lower ribs, slow return.
How to do it →Side by side
| One-Arm Dumbbell Row | Seated Cable Row | |
|---|---|---|
| Kit | Dumbbell | Cable |
| Main muscles | Lats, Upper Back | Lats, Upper Back |
| Also works | Rhomboids, Biceps, Rear Delts, Forearms | Rhomboids, Biceps, Rear Delts |
| Bench needed | Yes | No |
| One side at a time | Yes | No |
| Works at home | Gym only | Gym only |
| Starting load | Around 12 kg | Around 30 kg |
How each one feels
One-Arm Dumbbell Row
- Pull your elbow back towards your hip.
- Pause briefly at the top.
- Lower until your arm's fully straight.
- Do all your reps on one arm, then the same on the other — that's one set. Then rest.
Watch out for: Twisting your torso to lift it.
Seated Cable Row
- Pull the handle to your lower ribs, chest up.
- Squeeze, then return slowly until your arms are straight.
Watch out for: Rocking back and forth.
One-Arm Dumbbell Row: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + One side at a time helps even out imbalances.
- + Also works your rhomboids and biceps.
- − Takes twice as long because you do each side.
- − Needs a bench.
- − Around 30 kg, grip and lower back start limiting before the lats.
Seated Cable Row: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + The machine guides the path, so it's beginner-friendly and steady.
- + Keeps tension on the muscle through the whole rep.
- + Also works your rhomboids and biceps.
- − Needs a gym, and the station might be taken at busy times.
Which should you pick?
- Pick One-Arm Dumbbell Row if one side feels weaker than the other.
- Pick Seated Cable Row if you want smooth, steady tension and easy weight changes.
- Seated Cable Row is the natural next step once One-Arm Dumbbell Row gets awkward to load (around 30 kg, grip and lower back start limiting before the lats).
- One-Arm Dumbbell Row trains one side at a time, which helps even out imbalances.
- Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
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