Twisting row with cable (seated)
The cable one arm twisting seated row offers various benefits including enhanced upper body strength, improved posture, and greater core stability. This exercise primarily targets the back muscles-specifically the lats and rhomboids-along with the biceps, deltoids, and muscles of the core due to the rotational component. Athletes can greatly profit from this exercise as it promotes unilateral strength, correcting muscle imbalances while also enhancing grip strength and coordination, all crucial for athletic performance.
| Primary muscle group: | Back |
| Exercise type: | Cable |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
25kg
Avg. weight
55lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Attach a stirrup to the cable row machine.
- 2Sit on the machine and place your feet on the footrests.
- 3Grasp the stirrup with one hand and slide your buttocks backward until your knees are almost straight, arm and shoulder stretched forward, and the cable pulled taut.
- 4Exhale as you slowly pull the stirrup to the side of your abdomen while twisting your torso.
- 5 Hold the position for a count of two.
- 6Inhale as you slowly return to the starting position, with your arm and shoulder stretching forward.
- 7Repeat the motion for the prescribed number of repetitions.
- 8Switch to the opposite arm and repeat the exercise.
Tips & Tricks
Begin with Proper Posture: Ensure you sit upright with your back straight. Engage your core to maintain a sturdy position throughout the exercise.
Controlled Movement: Perform the twisting motion slowly and deliberately to maximize muscle engagement and prevent injury. Avoid using momentum.
Focus on the Target Muscles: Concentrate on engaging your back muscles, particularly the latissimus dorsi, shoulders, and core as you twist.
Breathing Technique: Exhale as you pull the handle towards your torso and twist, and inhale as you return to the starting position.
Proper Handle Grip: Use a neutral grip to minimize strain on your wrists and elbows.
Avoid Over-Twisting: Twist only as far as is comfortable and safe for your range of motion to avoid straining your back or shoulders.
Adjust the Weight Appropriately: Start with a manageable weight that allows you to perform the exercise with proper form and technique. Gradually increase the weight as you become more comfortable with the movement.
Consistent Arm and Hand Motion: Do not pull too high or too low; keep the cable in line with your waist to maintain the correct muscle engagement.
Mind the Seated Position: Ensure that you are seated firmly on the bench or platform and that it is stable to prevent any unnecessary movement during the exercise.
Warm-Up and Cool Down: Always incorporate a proper warm-up before starting and a cool down after your session to help prevent injuries and aid in recovery.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
