One Arm Seated Cable Rows
Exercise Animation
Exercise Details
Equipment
cable row_machine
Difficulty
Intermediate
Type
compound
Muscle Focus
Primary Muscles
middle back
Secondary Muscles
forearmsbiceps
Instructions
- 1.Sit down on the cable row machine and place your feet on the platform with your knees slightly bent.
- 2.Grab the handle with your weaker hand and sit up with your back straight & your arm extended. This is your starting position.
- 3.Keeping your torso still, pull the hand back as far as you can, focusing on contracting your back muscles by leading the movement from your shoulder blade.
- 4.Hold the contraction for a second and slowly return to the starting position.
- 5.Repeat for as many repetitions as required.
- 6.Repeat on the other arm.
Tips
- Perform the reps slowly and in a controlled manner.
Breathing Instructions
Breathe out during the eccentric (lowering) portion of the exercise and breathe in during the cocentric (elevation) portion.
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