Download Australia's Best Supplement App
TRUSTED STORE SINCE 2004
TRUSTED IN OZ SINCE 2004
100% MONEY BACK GUARANTEE
SUPER FAST DELIVERY
SUPER FAST DELIVERY
EAST & WEST COAST DISPATCH
1000's of articles
THOUSANDS OF ARTICLES
WRITTEN BY INDUSTRY PROS
FREE WORKOUT VIDEOS
 FREE WORKOUT VIDEOS
 OVER 10 MILLION YOUTUBE VIEWS

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.
More Great Reading
Bicep Training
Bicep Training
Back Training
Back Training
One Arm Cable Pulls - Exercise Technique
One Arm Cable Pulls - Exercise Technique
Cable Crossovers Bent Forward - Exercise Technique
Cable Crossovers Bent Forward - Exercise Technique
Standing Cable Crossovers - Exercise Technique
Standing Cable Crossovers - Exercise Technique
10 Days of Reduced Sugar Benefits Obese Kids
10 Days of Reduced Sugar Benefits Obese Kids