Alternating Cable Seated Single-Arm Row
Build a stronger back! Master the Alternating Cable Seated Single-Arm Row. Improve strength and definition with controlled, alternating pulls.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set up a cable machine with a handle attachment at a low position.
2. Sit down on the bench and plant your feet firmly on the floor with a slight bend in your knees.
3. Grasp the handle with one hand, palm facing in, and sit back with your arm fully extended to create tension on the cable.
4. Keep your back straight, core engaged, and shoulders square throughout the exercise.
5. Pull the handle towards your abdomen while keeping your elbow close to your body and retracting your shoulder blade.
6. Squeeze your back muscles at the end of the movement.
7. Slowly return the handle to the starting position, maintaining control and extending your arm fully.
8. Repeat the movement for the desired number of repetitions.
9. After completing the set with one arm, switch to the other arm and perform the same number of repetitions.
10. Alternate arms with each set or perform all sets on one side before switching to the other, as preferred.
Ensure that you maintain proper form throughout the exercise to prevent injury and maximize effectiveness. Adjust the weight according to your fitness level, ensuring that it is challenging yet allows you to complete your sets with correct form.
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