Cable Single Arm Low Scapular Row Exercise Guide
Exercise Profile
- Target
- Back
- Equipment
- Cable
- Body Part
- Back
- Primary Muscle
- Back
- Secondary Muscles
- Trapezius Lower Fibers, Latissimus Dorsi, Trapezius Middle Fibers, Deltoid Posterior, Shoulders
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Cable Low Scapular Row
Visualised Target Muscle Groups
Front
Back
How to: Cable Single Arm Low Scapular Row
- Attach a cable handle to a low pulley.
- Stand to the side of the cable machine and grasp the handle with one hand.
- Step back to create tension in the cable, keeping your feet shoulder-width apart.
- Pull the handle towards your hip, squeezing your shoulder blade towards your spine.
- Pause for a moment, then slowly return to the starting position.
- Repeat for the desired number of repetitions before switching arms.
Common Mistakes
- Allowing the elbow to flare out.
- Not fully controlling the return to start position.
- Hunching the shoulders instead of keeping them retracted.
Modifications
- Use a lighter weight to start if you're recovering from an injury.
- Perform the exercise seated to limit unnecessary strain on the lower back.
Tips
- Engage your core to maintain proper posture during the movement.
- Avoid using momentum; focus on muscle contraction while pulling the cable.
- Keep your elbow close to your body throughout the exercise.
Cable Single Arm Low Scapular Row Alternatives
Tags
back
strength
cable
upper body
scapular row
shoulders
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