One Arm Cable Row - Muscles Worked & Benefits
Exercise Type: Multi-joint
Primary Muscles Worked: Middle Back
Secondary Muscles Worked: Lats, Biceps and Shoulders
Performing unilateral exercises such as the One Arm Cable Row can isolate specific muscles in the middle back, biceps, lats and shoulders. This exercise is particularly beneficial for defining the lower lats from the waist. Using one arm at a time allows you to focus on one side of the back while using your free arm for stabilization.
One Arm Cable Row - Exercise Workout & Technique
- Position the pulley so that it is positioned at floor height.
- Grab the handle with the hand of the side you wish to train first, plams facing down.
- Before starting this exercise you need to assume a balanced stance. Place the leg opposite to the side you are training forward, and the leg of the side you are working to the back.
- Inhale and move your hand so that the thumb is placed lower than the little finger, permitting the greatest stretch in the lats of the side you are training.
- Exhale and bring the hand to your side with your forearm rotating so that at the fully contracted position, your palms are facing up. Squeeze with the lats and pause.
- Inhale and bring the arm down to the starting position in a controlled manner, not allowing the weight to fall down or hitting the weight stack.
- Finish the desired repetition range, rest, then train the other side.
One Arm Cable Row - Tips & Safety
- Bring your arms back as far as you can for an optimal stretch when pulling and returning the weight.
One Arm Cable Row - Alternatives
- Try doing One Arm Cable Rows seated to add variety to your training programme.