Seated Cable One-Arm Alternating Row
The Seated Cable One-Arm Alternating Row is an effective exercise for strengthening your back muscles, with a focus on back width and thickness. This exercise offers a unique way to train each side of your back separately, promoting balanced muscle development and improved muscular coordination.
Execution
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1
Set the cable machine to a low position and attach a single handle.
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2
Sit on the machine with your feet firmly on the floor and your knees slightly bent.
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3
Lean slightly forward from your hips and keep your back straight.
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4
Grip the handle with one hand, with your palm facing you.
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5
Pull the handle toward your side while keeping your elbow close to your body. Squeeze your shoulder blades together at the endpoint.
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6
Slowly and in a controlled manner, allow the handle to return to the starting position.
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7
Switch arms after completing the set.
Benefits
- Improves muscle balance between the left and right sides of the back.
- Increases muscular coordination and control.
- Allows you to focus on the muscle contraction of each rep.
- Reduces the risk of injury from overloading one side.
Common Mistakes
- ! Performing the movement too quickly, which leads to less muscle activation.
- ! Leaning too far forward, which can place additional pressure on the lower back.
- ! Keeping the elbow too far away from the body during the pull, which reduces effectiveness.
Primary Muscles
This exercise primarily targets the latissimus dorsi, but also engages the trapezius, rhomboids, and, to a lesser extent, the biceps and forearms.
Possible Alternatives
- Using a resistance band instead of a cable machine for a similar movement.
- The Seated Cable Two-Arm Row if you want to train both sides simultaneously.
- Increase the intensity by pausing at the point of maximum contraction.
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