Seated One Arm Cable Rows – Back exercise

Muscles Targeted

• Primary Muscles: Latissimus dorsi, rhomboids, trapezius
• Secondary Muscles: Biceps, forearms, rear deltoids

Benefits

Performing the Seated One Arm Cable Row provides several benefits, including:

• Improved back strength and muscle definition.
• Enhanced muscular symmetry by working each side independently.
• Increased core stability due to the need to maintain proper posture and balance.
• Better grip strength from the need to hold the handle firmly.

Equipment Needed

To perform the Seated One Arm Cable Row, you’ll need:

• A cable machine with an adjustable pulley.
• A single-handle attachment.
• A bench or a seat designed for cable rows.

Step-by-Step Instructions

Starting Position:

1. Sit down on the bench or seat facing the cable machine.
2. Attach the single handle to the low pulley.
3. Grab the handle with one hand, keeping your arm extended and your palm facing in.
4. Place your feet firmly on the floor or on the footrests, keeping your knees slightly bent.
5. Engage your core and maintain a straight back, with your chest up and shoulders back.

Descent Phase:

1. Begin by pulling the handle towards your torso, leading with your elbow.
2. Keep your elbow close to your body, and squeeze your shoulder blade towards your spine as you pull.
3. Avoid rotating your torso; keep your movement controlled and steady.

Ascent Phase:

1. Slowly extend your arm back to the starting position, maintaining control over the weight.
2. Ensure your shoulder remains stable and does not roll forward.

Repetition:

1. Complete the desired number of repetitions on one side before switching to the other arm.
2. Aim for 8-12 reps per set for muscle building, or 12-15 reps for endurance.

Common Mistakes to Avoid

• Rounding the Back: Keep your back straight and your chest up throughout the exercise to avoid unnecessary strain on your spine.
• Using Momentum: Focus on using your back muscles rather than swinging your body to pull the handle.
• Improper Grip: Ensure your grip is firm but not overly tight to maintain control and prevent fatigue in your forearm.

Variations and Modifications

• Standing One Arm Cable Row: Perform the exercise standing to engage your core even more.
• Seated Two Arm Cable Row: Use both hands to pull the cable, which can help with overall back strength but reduces the focus on unilateral muscle work.
• Single Arm Dumbbell Row: Perform a similar movement using a dumbbell instead of a cable machine for variety and to work stabilizing muscles differently.

Tips for Optimal Performance

• Engage Your Core: Keep your core muscles engaged to maintain stability and proper form.
• Slow and Controlled Movements: Focus on a slow and controlled motion, especially during the descent phase, to maximize muscle engagement.
• Breathe Properly: Exhale as you pull the handle towards your torso and inhale as you extend your arm back.

Safety Considerations

• Start with a Light Weight: Begin with a lighter weight to master the form before progressing to heavier loads.
• Maintain Proper Posture: Keep your back straight and avoid excessive leaning to prevent lower back strain.
• Avoid Overstretching: Do not let the handle pull you forward or cause your shoulder to roll forward, which can lead to injury.

Conclusion

The Seated One Arm Cable Row is a versatile and effective exercise for building a strong, balanced back. By incorporating it into your routine, you can improve muscle symmetry, enhance upper body strength, and achieve better overall muscle definition. Remember to focus on form, avoid common mistakes, and adjust the exercise to suit your fitness level for the best results.