Cable Seated One Arm Alternate Row
The Cable Seated One Arm Alternate Row is an effective exercise for strengthening your back muscles, focusing on the width and thickness of your back. This exercise offers a unique way to train each side of your back separately, which helps improve muscle balance and reduce the chance of injury.
Execution
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1
Find a cable station and attach a single handle to the low pulley.
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2
Sit on the floor or on a bench, with your feet firmly on the floor and your body positioned sideways to the machine.
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3
Grip the handle with the hand closest to the pulley using a neutral grip (palm facing inward).
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4
Lean slightly forward from your hips and keep your back straight.
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5
Pull the handle toward your side while moving your elbow along your body. Squeeze your shoulder blades together at the point of maximum contraction.
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6
Slowly and controllably return the handle to the starting position.
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7
Switch arms after completing the desired number of repetitions.
Benefits
- Improves muscle balance between the left and right sides of your back.
- Increases muscle definition through isolation and targeted training.
- Improves grip strength through the use of a single handle.
- Versatility in training intensity by simply adjusting the weight.
Common Mistakes
- ! Performing the movement too quickly, which can lead to less effective muscle activation and an increased risk of injury.
- ! Using too much weight, causing your form to break down and the wrong muscles to be trained.
- ! Not fully extending the arm in the starting position, which reduces the effectiveness of the exercise.
Target Muscles
This exercise primarily targets the latissimus dorsi, but also trains the rhomboids, trapezius, biceps, and forearms.
Possible Alternatives
- Standing One Arm Cable Row: For those who want to perform the exercise standing for additional stabilization and core strength.
- Dumbbell Single Arm Row: An alternative without a cable machine, performed with a dumbbell and a bench.
- Resistance Band One Arm Row: For a more portable or home-friendly option using resistance bands.
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