One arm row with cable (seated)
The cable seated one arm alternate row is a highly effective exercise that targets the upper and middle back, including the latissimus dorsi, rhomboids, and trapezius. It also engages the biceps and forearms, promoting balanced muscle development. Key benefits include improved posture, enhanced core stability, and increased upper body strength. Athletes can profit from this exercise as it helps prevent imbalances, boosts pulling power, and enhances performance in sports requiring upper body strength and coordination. This exercise is ideal for overall back development and functional strength enhancement.
| Primary muscle group: | Back |
| Exercise type: | Cable |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
33kg
Avg. weight
72lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Sit on the cable row machine and place your feet firmly on the footrests.
- 2Grasp the stirrup with both hands and slide backward until your knees are almost straight.
- 3Straighten your back, stretch your arms and shoulders forward, ensuring the cable is pulled taut.
- 4While keeping your elbows close to your body, exhale and slowly pull the stirrup toward the side of your abdomen, sticking your chest out.
- 5Hold this position for a count of two and squeeze your back muscles.
- 6Inhale as you slowly return the stirrup to the starting position.
- 7Repeat the movement for the prescribed number of repetitions.
- 8Switch arms and repeat the exercise for an equal number of repetitions.
Tips & Tricks
Maintain a Neutral Spine: Keep your spine in a neutral position, without rounding or excessively arching your back, to avoid injury and ensure proper form.
Engage Your Core: Activate your core muscles throughout the exercise to provide stability and support to your lower back.
Control the Movement: Focus on slow, controlled movements, particularly during the eccentric phase (when lowering the weight). Avoid using momentum to pull the cable.
Positioning Matters: Adjust the seat height and the position of the handle so that the line of pull is at your mid-torso level. This adjustment helps target the back muscles more effectively.
Use a Full Range of Motion: Aim to pull the handle all the way to your torso and let your arm extend fully forward at the starting position to engage the full range of muscle fibers in your back.
Scapular Retraction: Emphasize squeezing your shoulder blade inward (scapular retraction) as you pull the handle towards you to fully engage the muscles in your upper back.
Avoid Overextending: Be cautious not to overextend your shoulder at the end of the range of motion, which can put unnecessary strain on your shoulder joint.
Breathing: Exhale as you row the weight towards your torso and inhale as you return to the starting position. Proper breathing helps with maintaining control and muscle engagement.
Consistent Tension: Keep the cable under tension throughout the entire exercise to maximize muscle activation and make each repetition effective.
Check Your Grip: Use a grip that feels secure but comfortable. Adjust the handle or attachment if necessary to prevent strain on your wrist or hand.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
