TETSUBodyweight Standing One Arm Row vs Cable Seated Row
The Bodyweight Standing One Arm Row and the Cable Seated Row both train the upper back as their primary muscle. The Bodyweight Standing One Arm Row is bodyweight-only while the Cable Seated Row uses a cable. Here is how they compare and when to pick each.
Side-by-side comparison
| Bodyweight Standing One Arm Row | Cable Seated Row | |
|---|---|---|
| Primary muscle | upper back | upper back |
| Body part | back | back |
| Supporting muscles | biceps and forearms | biceps and forearms |
| Equipment | bodyweight | cable |
| Steps in our guide | 7 | 5 |
How each one starts
Bodyweight Standing One Arm Row — first steps
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
- Bend forward at the hips, keeping your back straight and your core engaged.
Cable Seated Row — first steps
- Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent.
- Grasp the handles with an overhand grip, keeping your back straight and your shoulders relaxed.
Full step-by-step guides are linked below.
Which should you choose?
The Bodyweight Standing One Arm Row needs no equipment and scales through leverage, tempo and reps. The Cable Seated Row keeps constant tension on the muscle through the whole range of motion. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the upper back adapting.
Full form guides
Common questions
Is the Bodyweight Standing One Arm Row better than the Cable Seated Row?
Neither is universally better — both train the upper back as the primary mover. The Bodyweight Standing One Arm Row needs no equipment and scales through leverage, tempo and reps, while the Cable Seated Row keeps constant tension on the muscle through the whole range of motion. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Bodyweight Standing One Arm Row and the Cable Seated Row in the same program?
Yes, but usually not in the same session — they overlap heavily on the upper back. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Bodyweight Standing One Arm Row and the Cable Seated Row work the same muscles?
Yes — the primary muscle is the same (upper back) and both rely on the same supporting muscles: biceps and forearms.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.