Instructions:
- 1Position yourself on the chest support pad while holding the handle of the cable machine
- 2Pull the handle towards your body until your elbow is at a 90° angle
- 3Pause for a second at the top of the movement
- 4Slowly return to the starting position while controlling the resistance
- 5Repeat for the desired number of repetitions and then switch arms
Tips:
- Focus on pulling from your elbow rather than your hand
- Keep your core engaged for stability
- Try not to move your torso during the exercise
- Make sure not to hang on the weight at the bottom of the movement
Cable Single Arm High Row with Chest Support: A Comprehensive Guide
The Cable Single Arm High Row with Chest Support is an effective exercise primarily targeting the back muscles. Utilizing a cable machine, this movement not only strengthens the upper back but also improves posture and stability. Whether you are a seasoned athlete or a beginner, incorporating this exercise into your routine can yield remarkable results.
Benefits of the Cable Single Arm High Row
- Targeted Muscle Engagement: This exercise focuses on the latissimus dorsi, rhomboids, and trapezius muscles, promoting balanced development in the back.
- Supportive Position: The chest support allows for a stable position, ensuring proper form and reducing the risk of injury.
- Unilateral Training: By working one arm at a time, this exercise helps to correct muscular imbalances and increases core activation.
How to Perform the Cable Single Arm High Row
- Adjust the cable pulley to a low setting and attach a single handle.
- Stand facing the cable machine and take a step back to create tension in the cable.
- Place your chest against the support pad and grab the handle with one hand.
- Pull the handle towards your torso, leading with your elbow and engaging your back muscles.
- Slowly return to the starting position and repeat for the desired number of repetitions before switching arms.
Tips for Success
- Maintain a Neutral Spine: Keep your back straight and head in a neutral position to avoid strain.
- Engage the Core: Activate your core muscles to maintain stability throughout the movement.
- Controlled Movement: Focus on slow, controlled movements to maximize muscle engagement and minimize momentum.
In addition to being known as the Cable Single Arm Row, some may also refer to this exercise as the Cable High Row with Chest Support. Whichever name you prefer, the benefits to your back strength and overall fitness are undeniable. Incorporate this exercise into your workout regimen to help sculpt your upper body and enhance your strength-building efforts.