The Cable Single Arm Neutral Grip Row is a beginner-friendly cable strength exercise that targets the lats and middle back, with the biceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesLats, Middle Back
Secondary musclesBiceps
EquipmentCable
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Cable Single Arm Neutral Grip Row
Set the cable pulley to chest height and attach a single neutral-grip handle, then grip it with one hand.
Step back until the cable has tension at full arm extension and stand in a staggered stance.
Brace your core and place your non-working hand on your hip or a stable surface for support.
Pull the handle toward your lower ribs, keeping the elbow close to your side and leading with the elbow.
Squeeze your shoulder blade back and down at the end of the pull, feeling the lat engage.
Slowly let the handle travel back to full arm extension over 2 to 3 seconds, then repeat for 10 to 15 reps per side.
02 The payoff
Why it earns its spot
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.
03 Don't do this
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.
EGON Put it on record
Track it in EGON.
Log every set of the Cable Single Arm Neutral Grip Row, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
