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.
BEGINNER
Seated Cable Row
Seated Cable Row increase upper-body strength by activating multiple muscle groups throughout the body.
Instructions
- Place the appropriate weight on the weight stack and attach a close-grip bar or V-bar to the seated deadlift machine. Hold the bar with a neutral grip (palms facing in).
- Slightly bending your legs and straightening your back, lightly pull the weight over your foot. You should sit up straight with your shoulders back. This is the starting position.
- Keeping the body position, pull the handle towards the abdomen.
- Pull your shoulder blades back, squeeze, pause, then slowly lower the weight back to the starting position.
- Repeat for desired repetitions.
Tips
- Your back should be straight at all times, and your torso should be still throughout the set.
- Don't let your shoulders drop when your arms are outstretched.
- Use your back muscles to move the weight - don't lean forward and use momentum to push the weight back.
Alternative Exercises
Wide-Grip Seated Cable Row
Wide-Grip Seated Cable Row targets your shoulders, biceps, and back muscles as well as provides stability to the core. Using wide grips places increased resistance on the upper back and rear shoulder.
General Pullup
General Pullup is a bodyweight exercise that involves multiple muscles of your body. It strengthens the biceps, core, and forearm and increases stability throughout the shoulders.
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