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So without getting into the query less directly jump on Single Arm Cable Row
- Force: Pull
- Dynamic stabilizers (not highlighted): Biceps Brachii, Triceps Brachii (Long Head)
- Synergists: Latissimus Dorsi, Teres Major, Rhomboids, Middle and Lower Trapezius, Infraspinatus, Teres Minor, Posterior Deltoid, Pectoralis Major, Brachialis, Brachioradialis
- Target muscles: The back in general
- Mechanics: Compound
How To Do Single Arm Cable Row?
- Sit on the cable row machine.
- Place your feet on the footrests, and grasp the stirrup.
- Slide backward until your knees are almost straight.
- Straighten your back so that your arm and shoulder are stretched forward and the cable is pulled taut.
- Keeping your elbow close to your body.
- Exhale as you slowly pull the stirrup to the side of your abdomen and stick out your chest.
- Hold for a count of two and squeeze your back muscles.
- Inhale as you slowly return the stirrup to the starting position.
- Repeat the exercise with your opposite arm.
- Repeat for the prescribed number of repetitions.
- You may keep your back straight or allow it to gently sway back and forth in a controlled manner.
- If you allow it to sway, your erector spinae (spinal erectors) will also act as synergists.
- The Single Arm Cable Row is great for developing unilateral upper-body strength.