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Last updated March 5, 2026
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LatsTeres Major
Row - Single Arm, Seated (Cable)
Sit at a cable station and pull a single handle toward your hip, rotating your torso slightly. The unilateral action addresses muscle imbalances.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
latsupper lats / teres
Secondary
upper back / rhomboidsmid trapsbicepsrear shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cable
Movement pattern
Unilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Attach a single D-handle to a low cable pulley.
- Sit on the bench with feet on the foot platform and knees slightly bent.
- Step 2Starting Position
- Grip the handle with one hand, arm fully extended toward the pulley.
- Sit upright with your chest lifted and core engaged.
- Place your free hand on your thigh for stability.
- Step 3Execution
- Pull the handle toward your hip, driving your elbow straight back.
- Allow a slight torso rotation toward the working side for full contraction.
- Squeeze your lat and mid-back at the peak of the pull.
- Slowly extend your arm back to the starting position under control.
- Step 4Tips
- Focus on pulling with the back, not the biceps.
- Avoid excessive torso rotation — a slight twist is okay.
- This unilateral exercise is excellent for correcting left-right imbalances.