Single-Arm Cable Row
Single-Arm Cable Row is a variation of the cable row movement that trains the muscles of the upper back one side at a time. It targets a wide range of muscles, including the lats, rhomboids, traps, and rear deltoids.
INTERMEDIATE
Rope-Handle Cable Row
Rope-Handle Cable Row offers many benefits and is excellent for building muscle in your rear deltoids, shoulders, upper arms, and forearms.
Instructions
- Sit on the low pulley cable station and grab the double handle cable. Plant your feet firmly on the platform and, using your legs (not your back), push off to the starting position with your arms fully extended and supporting your weight.
- Without moving your upper body, pull the cable attachment toward your waist. Keep your chest forward and your shoulders down, bringing your shoulder blades together. Return the weight by fully extending your arms to the starting position.
Tips
- Do not lean forward during the exercise. Keep your torso straight and your back straight.
- To finish the set, return the weight to the starting position by bending your knees, not your lower back.
Alternative Exercises
Seated Cable Row
Seated Cable Row increase upper-body strength by activating multiple muscle groups throughout the body.
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