Cable Single-Arm High Scapular Row
Strengthen upper back and improve posture with the Cable Single-Arm High Scapular Row. A targeted exercise for scapular stability.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set up a cable machine by attaching a single handle to a high pulley.
2. Adjust the weight on the stack to an appropriate resistance level.
3. Sit down on a bench facing the cable machine with your feet firmly planted on the ground.
4. Grasp the handle with one hand using a neutral grip (palm facing inward).
5. Lean back slightly, keeping your back straight and core engaged.
6. Begin with your arm extended and shoulder slightly stretched forward.
7. Keeping your torso stationary, pull the handle down and back toward the side of your torso.
8. Concentrate on squeezing your shoulder blades together and downward as you perform the rowing motion.
9. Ensure your elbow stays close to the body and travels straight back.
10. Slowly return the handle to the starting position, controlling the weight with your back and shoulder muscles.
11. Perform the desired number of repetitions.
12. Switch arms and repeat the exercise for the same number of repetitions to ensure balanced development.
Ensure to maintain proper form throughout the exercise to prevent injury and maximize the effectiveness of the workout.
---