Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredCable
- MechanicsCompound
- Force TypePull
- Experience LevelBeginner
- Secondary Muscles
Biceps, Lats, Triceps
Target Muscle Group
Upper Back
One-Arm Seated Cable Row Instructions
The one-arm seated cable row is a great way to bring up a lagging side of the body and create symmetry.
- Attach a single handle to the low pulley cable machine and set the amount of weight you want to use.
- Sit down facing the cable with your knees slightly bent.
- With your right hand, grab the handle using an overhand grip and take the weight off the stack.
- Keep your back straight and shoulders back. Slowly pull the weight towards your side twisting at the wrist.
- Pull the weight as far as possible, and squeeze your shoulder blade at the top of the movement.
- Pause, and then slowly lower the weight back to the starting position (do not let the weight touch the stack).
- Repeat for desired reps, and then repeat for the other arm.
One-Arm Seated Cable Row Tips
- Keep your shoulder fixed throughout the movement. Do not let your shoulder come forward with your arm.
- If you have a weak side (usually the left for most people) make sure you do that side first to correct any imbalances.
1 Comment
Unless your upper body is being supported (leaning chest forward on some various machines) this exercise put a ton of stress on your lower back, especially when you lift heavy. So, watch out for this one if you have back issues