The seated one-arm cable row is a very effective compound exercise which targets all muscles of the back. Now, these muscles make up the upper posterior chain and they require sufficient stimulation for muscle growth and strength. And this exercise is one of the best for accomplishing full back development.
But, you must ensure you’re using proper form to safely and effectively execute this movement to get the full benefits. Cables are effective training tools since they keep constant tension on the muscles. And single-arm training offers the benefit of unilateral development which is needed in every training program.
So, incorporate more seated one-arm cable rows into your workout program for great results.
Exercise Instructions
To perform the single-arm cable row:
- Set Up: Attach a single grip handle to the rowing station and sit on the bench.
- Starting Position: Grip the handle with your left hand and sit back on the bench, feet planted firmly on the ground.
- Execution: Pull the handle back towards your torso, contracting your back muscles and keeping the elbow close to the body. Exhale during this portion of the movement.
- Return: Slowly reverse the motion, extending your arm straight. Inhale during this portion of the movement.
- Repetitions: Complete the desired number of repetitions, then switch arms and repeat the exercise with your right hand.
See Fitness Volt’s coach, Enrique Santatecla, demonstrate the perfect Single-Arm Cable Row below:
Benefits of the Seated Single-Arm Cable Row
The seated single-arm cable row offers numerous benefits for overall strength, muscle definition, and posture.
- Targeted Muscle Activation: Isolates and activates the muscles of the back, ensuring balanced muscle development.
- Improved Posture: Strengthens the back and shoulders, promoting better posture and reducing the risk of back pain.
- Core Engagement: Engages the core muscles, enhancing core strength and stability.
- Functional Fitness: Mimics everyday movements, promoting functional fitness and improved performance in daily activities.
Expert Tips for Maximizing Results
Optimize your results with the seated single-arm cable row by following these expert tips:
- Controlled Movements: Execute each repetition with control and precision to maximize muscle engagement and prevent injury.
- Consistent Tension: Maintain consistent tension on the cable throughout the movement to keep the muscles activated.
- Proper Breathing: Inhale during the return phase and exhale as you pull the handle towards your torso.
- Progressive Overload: Gradually increase the weight or resistance to continually challenge the muscles and promote growth.
Muscle Worked
- Trapezius (middle and lower): A large triangular muscle extending over the back of the neck and shoulders, assisting in moving the shoulder blades and supporting the arms.
- Infraspinatus: A muscle on the back of the shoulder blade, it plays a key role in stabilizing the shoulder joint during arm movements.
- Teres major: Located just below the armpit, this muscle helps in the rotation and movement of the upper arm.
- Latissimus dorsi: The broadest muscle of the back, it’s involved in the movement and stabilization of the shoulders.
- Posterior deltoid: Located at the back of the shoulder, this muscle assists in the rotation and movement of the arm.
- Brachialis: Found underneath the biceps, it’s primarily responsible for elbow flexion.
- Brachioradialis: Located in the forearm, this muscle helps flex the elbow and stabilize the arm during lifting movements.
- Teres minor: A small muscle adjacent to the teres major, it assists in the rotation of the arm and stabilization of the shoulder joint.
- Pectoralis major: The largest muscle in the chest, it’s responsible for the movement and stabilization of the arm at the shoulder joint.
These muscles work together during the Single-Arm Cable Row exercise to ensure effective targeting and stabilization.
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