Instructions:
- 1Sit on the cable row machine, feet on the footrests and grip the handle
- 2Pull the cable towards your waist while keeping your back straight
- 3Hold for a moment and then slowly return the handle to the starting position
- 4Repeat this for the recommended amount of repetitions
- 5Switch arms and repeat the exercise
Tips:
- Focus on pulling with your back muscles, not your arms
- Avoid leaning forward or backwards, maintain a straight back
- Ensure you're experiencing the muscles contraction in your back and arms
- Ensure to breathe out while pulling the handle towards you and breathe in when returning to the starting position
Cable Seated Single Arm Row: A Comprehensive Guide
The cable seated single arm row is a versatile and effective exercise designed to strengthen the back muscles, particularly the latissimus dorsi. Using a cable machine to perform this exercise ensures a controlled movement and allows for constant tension throughout the range of motion, making it an excellent addition to any strength training routine.
How to Perform the Cable Seated Single Arm Row
To execute the cable seated single arm row, follow these simple steps:
- Adjust the cable pulley to a suitable height and attach a handle.
- Position yourself on the seated row machine, facing the cable machine.
- Engage your core and grasp the handle with one hand.
- Pull the handle towards your torso while keeping your back straight and your elbow close to your body.
- Slowly return to the starting position, maintaining control throughout the movement.
- Switch arms after completing the desired number of repetitions.
Tips for Optimal Performance
- Ensure proper posture by keeping your back straight and your shoulders relaxed throughout the exercise.
- Start with a lighter weight to master your form before increasing the resistance.
- Focus on squeezing your back muscles at the peak of the row for maximum engagement.
- Incorporate variations like the seated cable single arm high row or seated cable single arm low row to target different muscle fibers.
- Consider alternatives such as the seated single arm cable horizontal row to switch up your routine while still engaging the same muscle groups.
Muscles Worked
The cable seated single arm row primarily targets the back muscles, particularly the lats. Additionally, it engages the rhomboids, trapezius, biceps, and other stabilizing muscles, contributing to overall upper body strength.
Whether you're looking to enhance your back strength or incorporate more variety into your workout regimen, the cable seated single arm row is a fantastic exercise to consider. Remember to listen to your body and adjust the weights and repetitions according to your fitness level for the best results.