Standing One Arm Cable Row Video Guide

Exercise Profile

  • Strength
  • Cable
  • Compound
  • Pull
  • Beginner
  • Biceps, Lats, Traps
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Middle Back Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Set up for the standing one arm cable row by attaching a single handle to the low pulley cable. Adjust the stack to the desired weight.
  2. Position yourself around 3 feet from the cable machine and grasp the handle with your right hand.
  3. Take the weight off the stack and bend at the knees slightly. Put your left hand on your left thigh for stability.
  4. Starting with an overhand position, begin pulling your arm in towards your side.
  5. As you're pulling the weight, twist at the wrist to form a neutral grip (palms facing in).
  6. Pull your arm in as far a possible and squeeze through the shoulder blades.
  7. Slowly lower the weight back down, twisting at the wrist back to the overhand position.
  8. Repeat on the opposite arm.

Exercise Tips:

  1. As with all one arm movements, always do the weakest side of the body first. For most people this will be the left side.
  2. Keep your body fixed throughout the movement, moving your arm only.
  3. Focus on pulling the weight with your back muscles, only using your forearms to hold the weight.
  4. As the weight increases, you can use your opposite arm to hold onto the cable machine for support.
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