Cable Single Arm High Scapula Row
How to do it
Starting position
- Set an incline bench in front of the high pulley and sit down.
- Grip the handle with one hand and extend your arm diagonally upward.
- Lean your torso against the bench to stabilize it.
Movement
- With your arm nearly straight, pull as if squeezing your shoulder blade back.
- Then, bend your elbow slightly to finish.
- Slowly return, letting your shoulder blade follow forward.
- Complete the target reps and switch arms.
Breathing
Exhale as you pull, inhale as you return.
Cautions
- If you pull hard with your arms, you defeat the purpose. Shoulder blade movement comes first.
- Use light weight. This is not an exercise meant for large movements.
Exercise info
| Primary muscles |  Upper back Traps |
|---|---|
| Secondary muscles | Rear delts · Lats |
| Equipment |  Cable machine |
| Movement pattern | Isolation |
| Rep range | 12–20 reps (one side at a time) |
32 similar exercises
Representative exercise: Cable Single Arm High Scapula Row
- Seated Back Squeeze
- Standing Back Squeeze
- Sitting Scapula Adduction
- Bodyweight Standing Scapula Row
- Standing Front Heel Tap Back Squeeze
- Sitting Scapular Adduction (side back POV)
- Cable Seated Scapular Retraction
- Resistance Band Standing Scapular Retraction
- Lever Seated Scapular Retraction (plate loaded)
- Standing Back Squeeze (VERSION 2)
- Seated Scapular Retraction on a Chair
- Sitting Scapular Adduction (VERSION 2)
- Dumbbell Bent Over Scapula Row
- Cable Single Arm Low Scapula Row
- EZ Bar Standing Back Squeeze Pulse
- Lever Seated Scapular Retraction (plate loaded) (Demo 2)
- Sitting Back Squeeze Pulse on a Chair
- Back Squeeze
- Chest Pull Back
- Palm Press Back
- Seated Back Press
- Seated Open Wings
- Standing Scapular Press
- Mid Back Elbow Squeeze
- Suspension Scapular Retraction
- Standing EZ Bar Forward Bend Back Squeeze
- EZ-Bar Standing Upright Palms Back Squeeze
- Sitting Pull Back on a Chair
- Standing Hands on Hip Front and Back Open
- Sitting Straight Arm Back Squeeze on a Chair
- EZ-Bar Seated Pulse Back Squeeze
- Sitting Scapula Adduction on Stability Ball
How GYMKC sets the weight for this exercise
For example, if you do 12 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 62.6 kg.
With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Lying Upper Body T RaiseHarderDumbbell Standing T-Spine PressHarderOne-Arm Dumbbell RowSimilar exerciseMachine RowSimilar exerciseBand RowSimilar exerciseDumbbell Bent Over Scapula RowSame muscle · different equipmentMachine Pronated Grip Seated Scapula Retraction Shrug (Plate Loaded)Same muscle · different equipmentMid Back Elbow SqueezeSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.