One Arm Seated Cable Row

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Exercise Info

LevelBeginner
Muscle GroupMiddle Back
Secondary MuscleBiceps, Lats, Triceps
Exercise TypeStrength
Equipment RequiredCable
Force TypePull
rating3

Tips

  1. Keep your shoulder fixed throughout the movement. Do not let your shoulder come forward with your arm.
  2. If you have a weak side (usually the left for most people) make sure you do that side first to correct any imbalances.

Instructions

  1. The one arm seated cable row is a great way to bring up a lagging side of the body and create symmetry. Attach a single handle to the low pulley cable machine and set the amount of weight you want to use.
  2. Sit down facing the cable with your knees slightly bent.
  3. With your right hand grasp the handle using an overhand grip and take the weight off the stack.
  4. Keep your back straight and shoulders back. Slowly pull the weight towards your side twisting at the wrist.
  5. Pull the weight as far as possible, and squeeze your shoulder blade at the top of the movement.
  6. Pause, and then slowly lower the weight back to the starting position (do not let the weight touch the stack).
  7. Repeat for desired reps, and then repeat for the other arm.