Exercise guide · Intermediate · Compound

Cable Seated One Arm Alternate Row Endurance: How to Do It & Muscles Worked

The cable seated one arm alternate row is a strength exercise targeting the upper back, performed on a cable machine. It involves pulling a handle towards the body with one arm at a time, focusing on scapular retraction and controlled movement.

Primary muscles
Traps
Secondary muscles
Forearms , Biceps
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable seated one arm alternate row endurance
Front view: muscles worked by the cable seated one arm alternate row endurance. Primary: traps. Secondary: forearms and biceps.
Back view: muscles worked by the cable seated one arm alternate row endurance. Primary: traps. Secondary: forearms and biceps.
Primary Secondary

How to do the cable seated one arm alternate row endurance

  1. Step 1: Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent.
  2. Step 2: Grasp the handle with one hand and keep your arm fully extended in front of you.
  3. Step 3: Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side.
  4. Step 4: Pause for a moment at the top of the movement, squeezing your back muscles.
  5. Step 5: Slowly release the handle back to the starting position.
  6. Step 6: Repeat with the other arm. Maintain endurance form throughout.
  7. Step 7: Alternate between arms for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the cable seated one arm alternate row endurance by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Seated One Arm Alternate Row Endurance alternatives

More exercises that train the traps as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.