Cable Seated One Arm Alternate Row Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Cable
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Infraspinatus, Trapezius, Teres Major, Brachioradialis, Pectoralis Major Sternal Head, Biceps Brachii, Deltoid Posterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Single-Arm Cable Row
Visualised Target Muscle Groups
Front
Back
How to: Cable Seated One Arm Alternate Row
- Sit on a cable machine with your feet planted.
- Attach a single handle to the high pulley.
- Grab the handle with one hand, keeping your arm extended.
- Pull the handle towards your torso, keeping your elbow close to your body.
- Squeeze your shoulder blades together at the peak of the movement.
- Slowly return to the starting position and repeat before switching sides.
Common Mistakes
- Leaning too far forward or backward
- Not engaging the core
- Letting the shoulder shrug instead of retracting
Modifications
- Use a lighter weight to practice form.
- Reduce the range of motion if you experience discomfort.
Tips
- Keep your back straight throughout the movement.
- Focus on pulling with your back muscles, not just your arms.
- Control the movement; avoid jerking or using momentum.
Cable Seated One Arm Alternate Row Alternatives
Tags
back
strength
rowing
cable
upper body
Latissimus Dorsi
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
