Single Arm Standing Low Cable Row
The Single Arm Standing Low Cable Row is an effective exercise that targets the strengthening of your back muscles, with a unique focus on asymmetrical training that helps improve muscle balance and coordination.
Execution
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1
Set the cable machine to the lowest position and attach a single handle.
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2
Stand facing the machine with your feet shoulder-width apart.
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3
Grip the handle with one hand, arm extended, and place your other hand on your hip or hold onto the machine for stability.
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4
Lean slightly forward from your hips, keeping your back straight.
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5
Pull the handle toward your side while keeping your elbow close to your body.
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6
Slowly and controllably return the handle to the starting position.
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7
Repeat the movement for the desired number of repetitions, then switch arms.
Benefits
- Improves muscle balance between the left and right sides of the body.
- Increases core stability through unilateral execution.
- Helps develop a strong, well-shaped back and improves posture.
Common Mistakes
- ! Performing the movement too quickly, which can lead to less effective muscle activation and an increased risk of injury.
- ! Leaning too far forward, which makes the back muscles less effectively trained.
- ! Allowing the elbow to move too far away from the body during the pulling phase, which shifts the emphasis away from the latissimus dorsi.
Key Muscles
This exercise primarily trains the latissimus dorsi, but also engages the biceps, trapezius, and the muscles around the shoulder blades.
Possible Alternatives
- Single Arm Dumbbell Row: For when you do not have access to a cable machine.
- Standing Low Cable Row with two arms: For a more stable and less intensive variation.
- Single Arm Cable Row in a seated position: For those who want to emphasize stability and control.
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