Instructions:
- 1Attach a single handle to the high pulley of a cable station
- 2Stand perpendicular to the cable machine with feet shoulder-width apart
- 3With your free hand on your hip, pull the handle towards your body, moving from a high to low position
- 4Hold the contracted position momentarily then slowly return to the start position
- 5Repeat for desired reps and switch sides for symmetry
Tips:
- Keep your body still and only move your arm during the exercise
- Keep your elbow close to your body while pulling
- Contract your back muscles at the top of the pull
- Avoid using your body momentum to pull the handle
Cable Single Arm High Scapular Row: A Comprehensive Guide
The Cable Single Arm High Scapular Row is a powerful exercise designed to target the back muscles, specifically focusing on the upper back and shoulders. This unilateral exercise effectively isolates one side of the body, promoting balance and strength development. It can also be known by alternate names such as the High Cable Row or Single Arm Cable Row.
Benefits of the Cable Single Arm High Scapular Row
- Strengthens the Back: This exercise emphasizes the upper back muscles, including the rhomboids and trapezius, which are crucial for good posture and overall upper body strength.
- Enhances Stability: Training one side of the body at a time helps improve core stability and balance.
- Supports Muscle Growth: This movement aids in developing well-defined and powerful back muscles, enhancing your overall physique.
How to Perform the Exercise
- Attach a single handle to a high pulley on a cable machine.
- Stand facing the machine, then grasp the handle with one hand, palm facing inward.
- Step back until the cable is taut and hinge slightly at the hips.
- Pull the handle towards your shoulder while keeping your elbow high and squeezing your shoulder blades together.
- Control the return to the starting position and repeat for the desired number of reps before switching sides.
Tips for Success
- Maintain a neutral spine throughout the movement to avoid any unnecessary strain.
- Focus on a slow and controlled motion, especially during the eccentric phase of the exercise.
- If new to cable training, start with lighter weights to ensure proper form before progressing to heavier loads.
Conclusion
The Cable Single Arm High Scapular Row is an excellent addition to any workout routine, particularly for those looking to enhance their back strength and stability. Integrating this exercise can lead to improved posture and a stronger upper body. Whether you are a beginner or an experienced athlete, this exercise can be tailored to fit your individual workout goals.