One-Arm Low Cable Seated Row

StrengthPull

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Body Part: Back

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.

How to Perform

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

What Muscles Work

Primary Muscle:

Secondary Muscles:

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.

Common Mistakes

Using excessive weight leading to momentum-based pulling rather than controlled muscle engagement.
Allowing the shoulder to elevate instead of keeping it down and back throughout the movement.
Rounding the back instead of maintaining a neutral spine.
Twisting the torso instead of keeping it stable and facing forward.
Overextending the arm at the end of the movement, causing the shoulder to rotate forward.
Not fully retracting the shoulder blade, reducing engagement of the back muscles.
Pulling with the arm instead of initiating the movement with the back muscles.
Leaning too far back, which shifts focus away from the targeted muscles.
Allowing the wrist to bend, which can lead to strain and reduced effectiveness.
Neglecting to pause at the peak contraction, missing out on optimal muscle engagement.