Single-Arm Seated Cable Row 101 Video Tutorial
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Overview
The Single-Arm Seated Cable Row is an effective exercise targeting the upper back, with secondary emphasis on the biceps, lats, and triceps. Performed using a cable machine, it involves a seated position where you pull the cable handle towards your torso with one arm, focusing on squeezing the shoulder blades together. This movement isolates each side of the upper back, allowing for improved muscle engagement and development. The exercise not only strengthens the back but also helps in correcting imbalances between the two sides of the body by allowing unilateral training.
How to Perform
Attach a single handle to the low pulley on the cable machine and adjust the weight according to your fitness level.
Sit down on the machine, facing the cable, with your knees slightly bent and feet flat on the floor for stability.
Using your right hand, grip the handle with an overhand grip, ensuring the weight is lifted off the stack.
Maintain a straight back with your shoulders pulled back and down, keeping a neutral spine throughout the movement.
Slowly pull the handle towards your torso, twisting your wrist slightly to engage the muscles of the upper back, biceps, and lats.
Pull the handle as close to your side as possible, squeezing your shoulder blade at the top to maximize muscle contraction.
Pause at the peak of the movement, focusing on the contraction of the target muscles, then slowly return the handle to the starting position, ensuring the weight does not rest on the stack.
Perform the desired number of reps, then switch to the other arm and repeat.
Tips
Maintain a stable shoulder position during the entire movement, ensuring it remains retracted and does not move forward as your arm pulls the handle.
If one side of your body feels weaker, such as the left side for many individuals, begin with that arm to address and correct any imbalances. This will allow you to focus more on the weaker side and help improve overall strength and symmetry.
How Not to Perform
Avoid Using Momentum: Do not jerk or swing your body to pull the handle. Focus on controlled movements to prevent using momentum, which reduces muscle activation and can lead to strain or injury.
Do Not Overextend: Avoid pulling the handle too far or reaching beyond a comfortable range of motion. Overextending can place unnecessary strain on your shoulder and back, increasing the risk of injury.
Don’t Round Your Back: Keep your spine neutral and avoid rounding your lower back. This can lead to poor posture and strain on the spine. Engage your core to support your back throughout the movement.
Keep Your Shoulders Engaged: Do not allow your shoulder to move forward with your arm. Maintain your shoulder retracted and in a stable position to ensure proper engagement of the upper back muscles and avoid unnecessary stress on the shoulder joint.
Avoid Letting the Weight Drop Quickly: Do not let the weight slam back down after completing a rep. Lower the weight slowly with control to maximize muscle engagement and prevent joint stress.
Do Not Use Excessive Weight: Avoid using too much weight that forces you to compromise form. Choose a weight that allows you to perform the exercise with proper technique and full range of motion without straining.
Avoid Pulling with Your Arm Alone: Don’t rely solely on your arm to complete the movement. Engage your back muscles, especially your lats, by focusing on pulling your elbow back rather than just your hand or wrist.
Don’t Forget to Keep a Proper Grip: Ensure your grip on the handle is secure but not too tight. A relaxed grip will help prevent unnecessary tension in your forearm and biceps, allowing the focus to remain on your upper back.
Avoid Unilateral Imbalances: If one side is weaker, don't perform both arms equally if it leads to compromising form. Start with your weaker side first, but ensure both sides work evenly through each set to correct imbalances.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
