Single-arm cable seated row
Benefits Of This Exercise
- The single-arm cable seated row is an effective exercise for building strength and muscle mass in the upper back.
- It can be used to target one side at a time or as part of a regular strength-training program.
- Using good form and a full range of motion ensures maximum muscle engagement and promotes muscle growth.
- Uses equipment common in commercial gyms.
- Cable provides constant tension throughout the movement, including at peak contraction.
- Easy to quickly switch weights for dropsets.
- Working the back one side at a time allows you to focus on balance between sides and feel the proper muscles contracting.
Step by Step Instructions For Single-arm cable seated row
- Sit down on the machine and place your feet on the front platform or crossbar provided, ensuring that your knees are slightly bent and not locked.
- Lean over and grab the single handle attachment with your left arm using a palms-down grip.
- Extend your arm and pull back until your torso is at a 90-degree angle from your legs. Keep your back slightly arched and your chest sticking out. You should feel a stretch on your lat as you hold the bar in front of you. Keep your right arm by your waist. This is the starting position.
- Without moving your torso, pull the handle back towards your torso while keeping your arm close to it. Rotate your wrist so that your hand is in a neutral position (palms facing the torso) when it reaches your abdominals. Breathe out during this movement and squeeze your back muscles.
- Hold the contraction for a second and slowly return to the starting position while breathing in. Rotate your wrist so that your palms are facing down again.
- Repeat for the recommended number of repetitions and then perform the same movement with your right hand.
Variations: You can perform this movement with a high pulley while standing up. You can also perform a full rotation of the wrist, starting with palms facing down and ending with palms facing up. This exercise can be adjusted for different purposes.
Warm Up Tips
- To warm up for the single-arm cable seated row, start by doing some light cardio exercises like jogging or jumping jacks for 5-10 minutes. This will increase blood flow to your muscles and prepare your body for the workout.
- Next, perform some dynamic stretches for your upper body, such as arm circles, shoulder rolls, and chest stretches. This will help to loosen up your muscles and improve their flexibility.
- Once you're warmed up, it's time to specifically target the muscles used in the single-arm cable seated row. Start by doing some scapular retractions, which involve squeezing your shoulder blades together. This will activate your upper back muscles and prepare them for the exercise.
- After the scapular retractions, do some light rows using a resistance band or light dumbbells. This will further activate your upper back muscles and help you establish the proper form for the single-arm cable seated row.
- Finally, perform a few practice repetitions of the single-arm cable seated row with a light weight. Focus on using proper technique and engaging your back muscles throughout the movement. This will help you get in the right mindset for the exercise and ensure that you're ready to lift heavier weights.
By following these warm-up tips, you'll be properly prepared for the single-arm cable seated row and ready to maximize your workout. Remember to listen to your body and adjust
Single-arm cable seated row Safety Tips
- Ensure that your feet are securely placed on the front platform or crossbar, with your knees slightly bent and not locked. This will provide stability and prevent any strain on your knees.
- Maintain a natural alignment of your back throughout the exercise. Avoid rounding or arching your back excessively, as this can lead to injury.
- When grabbing the single handle attachment, use a palms-down grip with your left arm. This grip will target the muscles of the upper back effectively.
- As you pull the handle back towards your torso, keep your arms close to your body and rotate your wrist. This movement will engage your back muscles and provide a full range of motion.
- Hold the contraction for a second at the end of the movement, squeezing your back muscles. This will maximize muscle engagement and promote muscle growth.
- Remember to rotate your wrist back to the starting position as you slowly release the handle. This will maintain proper form and prevent any strain on your wrists.
- Perform the recommended amount of repetitions for each arm, ensuring that you maintain proper form and control throughout the exercise.
- If you want to vary the exercise, you can perform it with a high pulley while standing up. This variation will target your muscles from a different angle and provide a new challenge.
- For an additional challenge, you can perform a full rotation of the wrist during the movement