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Instructions
- Stand in front of the low pulley machine and grab the handle with a neutral grip.
- Step back slightly, bend your knees, and lean your torso forward while keeping your back flat.
- Brace your core and pull the handle towards your waist, keeping your elbow close to your body.
- Squeeze your back at the top of the movement.
- Slowly extend your arm to return to the starting position under control.
- Complete the desired reps before switching arms.
Technical Tips
- Keep your torso stable throughout the movement.
- Avoid rotating your torso or jerking the weight.
- Focus on pulling with your back muscles, not your arm.
- Maintain a flat lower back and avoid rounding the spine.
Breathing Tips
- Inhale as you prepare and extend the arm.
- Exhale during the pulling phase.
- Inhale as you return to the starting position.
Medical restrictions
- Lower back injuries or disc problems
- Shoulder instability or rotator cuff injuries
- Severe elbow or wrist pain
What muscles do Cable One Arm Rows work?
Cable One Arm Rows primarily work the back muscles, especially the lats and rhomboids, while also engaging the biceps, forearms, and core for stability.
Is the Cable One Arm Row better than dumbbell rows?
The Cable One Arm Row offers constant resistance throughout the movement, making it superior for muscle engagement and control compared to dumbbell rows, especially for targeting the lats.
Can beginners do the Cable One Arm Row?
Yes, beginners can perform the Cable One Arm Row, but they should start with light resistance and focus on mastering form and control to prevent injury.
Should I use a neutral or underhand grip for Cable One Arm Rows?
A neutral grip is recommended for optimal shoulder alignment and back engagement during Cable One Arm Rows.
How many sets and reps should I do for Cable One Arm Rows?
For muscle growth, perform 3 to 4 sets of 8 to 12 reps per arm, maintaining proper form throughout the movement.
Description
The Cable One Arm Row is a unilateral pulling exercise designed to target the muscles of the back with added focus on stability and control. Using a low pulley cable machine, this movement isolates one side of the body at a time, helping to correct muscular imbalances and improve coordination. It’s a highly effective option for building upper-body strength and enhancing posture, particularly by activating the lats, rhomboids, and supporting muscles such as the biceps and forearms. This exercise also challenges core stability, as the user must resist torso rotation while performing the movement. Thanks to the continuous tension provided by the cable, the Cable One Arm Row promotes controlled and fluid movement, making it an excellent choice for intermediate trainees looking to develop back definition and pulling strength. It fits seamlessly into bodybuilding, strength, and general fitness programs.