Cable Seated Single-Arm Row
Build a stronger back! This seated row isolates each side, promoting muscle balance and a powerful pull.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Position a bench about two feet away from a low pulley cable machine.
2. Attach a single handle to the cable.
3. Sit on the bench with your feet flat on the floor. Place your feet shoulder-width apart for stability.
4. Lean forward slightly at your hips, keeping your back straight and core engaged.
5. Grasp the handle with one hand with an overhand or neutral grip (palm facing in).
6. Begin with your arm extended, letting the shoulder blade move forward slightly (protraction).
7. While maintaining good posture, retract your shoulder blade and pull the handle towards your lower abdomen.
8. Focus on keeping your elbow close to your body and squeeze your back muscles at the end of the movement.
9. Slowly extend your arm back to the starting position, allowing your shoulder blade to protract again.
10. Perform the desired number of repetitions, then switch arms.
Remember to breathe out as you pull the cable towards you and to breathe in as you return to the starting position. Adjust the weight to match your fitness level, ensuring you can maintain proper form throughout the exercise. Avoid jerking motions or using momentum to pull the weight.
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