Bent over one arm cable pull

Exercise overview

Primary muscle group: Back

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 15

Average per rep (lbs)*: 32

Description: Set up a waist-high cable pulley. Grasp the stirrup handle with one hand. Stand back with a wide, staggered stance. Flex your hips and knees until your torso is horizontal, with your arm and shoulder stretching forward. Keeping your elbow close to your body, exhale as you pull the stirrup to the side of your chest. Hold for a count of two and squeeze your back muscles. Inhale as you reverse the motion and return the stirrup to the starting position. Repeat for the prescribed number of repetitions. Switch to your opposite arm and repeat the exercise.

Exercise ID: 00023

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain Proper Form: Keep your back straight and hips pushed back. Avoid rounding your back to prevent injury and ensure proper muscle engagement.
Engage Your Core: Keeping your core tight will help stabilize your body during the exercise and improve overall form.
Control the Movement: Perform the exercise with controlled, smooth motions. Avoid jerking or using momentum to pull the cable, as this reduces the effectiveness of the exercise and increases injury risk.
Full Range of Motion: Make sure to pull the cable all the way towards your torso and fully extend your arm forward on the return. This ensures maximum muscle activation.
Aligned Wrist and Arm: Keep your wrist in a neutral position (not flexed or extended) and your arm close to your body. This alignment helps target the back muscles more effectively.
Breathing Technique: Exhale as you pull the cable towards your body and inhale as you extend your arm back to the starting position. Proper breathing aids in maintaining form and provides better oxygen flow.
Use Moderate Weights: Start with a weight that allows you to perform the exercise with good form. As you get stronger, gradually increase the weight to continue challenging your muscles.
Focus on the Target Muscle: Concentrate on engaging your latissimus dorsi and other back muscles during the pull. This mental focus helps improve mind-muscle connection.
Schedule Adequate Rest: Allow your muscles to recover by not overdoing the exercise. Aim for 48 hours of rest between working the same muscle groups.

Exercise overview

Exercise tips and tricks

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