Instructions:
- 1Stand tall in a stepping position and lean forward while bending your knees.
- 2Place your right hand on your knee, and hold the cable in your left hand by extending your arm forward with your palm facing inwards.
- 3Pull the cable up by folding your arm and taking your elbow past your back.
- 4Return by straightening your arm, and repeat.
Tips:
- Keep your back straight and avoid hunching.
- Keep your body stable while pulling the cable.
- Avoid breath-holding and maintain a smooth breathing pattern.
Cable One Arm Bent Over Row: A Comprehensive Guide
The cable one arm bent over row is a versatile exercise that primarily targets the upper back, biceps, and shoulders. This exercise is also known as the single arm bent over row and offers a range of benefits that make it an excellent addition to any strength training routine.
Benefits of the Single Arm Bent Over Row
- Improved Muscle Symmetry: By focusing on one side at a time, this exercise helps to correct imbalances and promote muscle symmetry.
- Enhanced Core Stability: Performing the cable one arm bent over row engages the core, providing an opportunity to strengthen this crucial muscle group.
- Isolation of Muscle Groups: This movement effectively isolates the back muscles, allowing for a more concentrated and effective workout.
How to Do the Single Arm Bent Over Row
To perform the cable one arm bent over row, follow these steps:
- Start by positioning a cable machine at a low pulley setting.
- Stand facing the machine and grab the handle with one hand.
- Lean forward slightly at the hips, keeping your back straight and your core engaged.
- Pull the handle towards your waist, squeezing your shoulder blade at the top of the movement.
- Lower the handle back to the starting position and repeat for the desired number of repetitions.
Muscles Worked by the Single Arm Bent Over Row
This exercise primarily targets the following muscle groups:
- Latissimus Dorsi: The large muscles of the back responsible for pulling movements.
- Rhomboids: These muscles help retract the scapula and assist in maintaining good posture.
- Biceps: Engaged during the pulling phase of the movement, contributing to arm strength.
Tips for Optimal Performance
- Maintain Proper Form: Keep your back straight and avoid rounding your spine during the exercise to prevent injury.
- Control the Movement: Use a controlled motion when pulling the handle to maximize muscle engagement.
- Choose an Appropriate Weight: Select a resistance that challenges you but allows you to perform the exercise with good form.
Incorporating the cable one arm bent over row into your workout routine can enhance your strength training and contribute to overall fitness. With its numerous benefits and versatility, it is a staple exercise for anyone looking to build a stronger, more balanced physique.