Standing single arm cable row

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Whether you are trying to lift a one-rep max or show off a thick lat spread to the chalk-covered mirror, you certainly do not want to neglect training your back. The single-arm cable row is a staple when it comes to fleshing out your back muscles. We are not a medical resource. They are not substitutes for consulting a qualified medical professional. For this exercise, you will be training one arm at a time using a cable machine. When doing a row, you are essentially moving your arm closer to your body, almost like rowing a boat.

Standing single arm cable row

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From there, firmly grasp the handle and start pulling it towards your body. Start slow, take your time, and your back will thank you with some sweet, sweet gains. Aim to keep your shoulders and hips squarely facing the machine.

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But barbells are not the only implement that can help you craft massive strength in your posterior chain. Dumbbells are also a crucial part of well-rounded strength training — especially if you work single-arm dumbbell rows and their variations into your program. All you need is a weight bench and a dumbbell — and a lot of mental grit — to combat any side-to-side strength imbalances that might be cramping your back gain style. Because they target your lats so well, single-arm dumbbell row variations of all kinds are a fantastic way to build a broad, strong back. By focusing on one side at a time, these rows and their variations help you maximize your back muscle growth.

Standing single arm cable row

The Standing Single Arm Cable Rows is an effective exercise that primarily targets the latissimus dors i, commonly known as the lats , along with secondary muscle groups such as the rhomboids, trapezius, and biceps. Additionally, it engages the rear deltoids, forearms, and erector spinae as tertiary and quaternary muscles. Note: The standing single-arm cable rows can be a valuable exercise to isolate and develop the lat muscles. Keep in mind the importance of proper technique, such as maintaining the degree angle at the elbow and squeezing the shoulder blade, to maximize the benefits of this exercise and avoid excessive bicep involvement. Steps to perform: Set a cable machine with a single-hand attachment at chest height. Stand facing the machine and grab the handle with one hand. Maintain a slight bend in your knees and a neutral spine. Extend your arm fully, initiating the starting position. Exhale as you pull the handle towards your torso, squeezing your back.

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If you hear the weights clanking loudly during this step, it is a telltale sign you are not controlling the eccentric portion of the row. Remember to pull your shoulders back and down as you row. The single-arm cable row may not be the best option for creating maximal strength. Spend some time building those areas to help with your performance. You may remember keeping your shoulders down in the row — this is what depression is. Keep your elbow nice and close. You might want to use a different piece of equipment , or you might be looking for something involving both hands. Like the name suggests, the trapezius is a large trapezoid-shaped muscle on your back. It might be tempting to speed through your sets, but you are trying to build muscle , which takes time. This variation allows freedom and flexibility in your training, but it does require more stability and balance. Once again, your elbow may graze the side of your ribs. How often should I do the single-arm cable row?

If you usually train your back by pumping out a few sets of bent-over dumbbell rows , it may be time to get up with the standing cable row. Much like other row variations, the standing cable row works many muscles in your back , including the latissimus dorsi lats , rear deltoids one of the three heads of your shoulder muscle , trapezius traps and rhomboids.

The standing high cable row is similar in setup to the lunge variation, except the cable apparatus is set above your head and you are standing. Keep your elbow nice and close. This exercise will help you address any deficiencies in muscle development and make you ready for the stage. We are not a medical resource. Fear not — the fix is simple. Looking for some alternatives to the single-cable row? View All Articles. But if you only train with both hands all the time — such as with a barbell — you may not notice that one arm is potentially weaker than the other. As long as you can use a cable machine , you should probably be doing the single-arm cable row. As the name suggests, it has two heads — the long and short head. Most lifters will use a D-handle since these are designed for use with one hand and are commonly available in commercial gyms with cable machines.