One-Arm Low Cable Seated Row

exercise_detail.description

The Single Arm Low Cable Seated Row is an isolation exercise targeting the latissimus dorsi, rhomboids, and biceps. It involves pulling a cable handle towards your torso while seated, focusing on unilateral muscle engagement and improving muscular balance.

exercise_detail.how_to_perform

1. Sit on the cable row machine with your feet firmly placed on the foot platform and knees slightly bent.
2. Grasp the handle with one hand using a neutral grip, keeping your arm fully extended.
3. Engage your core and maintain a straight back throughout the movement.
4. Pull the handle towards your waist by retracting your shoulder blade and bending your elbow.
5. Pause briefly when the handle reaches your torso, ensuring maximum contraction in the back muscles.
6. Slowly extend your arm back to the starting position, maintaining control over the weight.
7. Complete the desired number of repetitions before switching to the other arm.

exercise_detail.what_muscles_work

exercise_detail.tips

• Keep your chest up and shoulders down to avoid unnecessary strain on the neck.
• Focus on pulling with your back muscles rather than just your arm to maximize engagement.
• Avoid leaning too far back or using momentum; keep movements controlled and deliberate.
• Ensure a full range of motion by fully extending and contracting the arm during each repetition.
• Start with a lighter weight to master form before progressing to heavier loads.
• Breathe out as you pull the handle towards you and inhale as you return to the starting position.