One-Arm Seated Row
StrengthPull
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Description
The Single Arm Seated Row is an isolation exercise targeting the latissimus dorsi, rhomboids, and trapezius muscles. It is performed using a cable machine with a single handle attachment, allowing for unilateral training to correct muscle imbalances and enhance muscle engagement.
How to Perform
- Sit on the bench of a cable row machine with your feet firmly planted on the footrests.
- Grasp the single handle attachment with one hand, keeping your arm extended and your palm facing inward.
- Engage your core and maintain a straight back throughout the movement.
- Pull the handle towards your torso by retracting your shoulder blade and bending your elbow, keeping your elbow close to your body.
- Pause briefly when the handle reaches your side, ensuring maximum contraction of the back muscles.
- Slowly extend your arm back to the starting position in a controlled manner.
- Repeat for 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 squeezing your shoulder blade at the peak of the movement for optimal muscle engagement.
- Avoid using momentum; control both the pulling and releasing phases of the exercise.
- Ensure that your wrist remains neutral throughout the movement to prevent strain.
- Start with a lighter weight to master form before progressing to heavier loads.
Common Mistakes
- Using momentum to pull the weight instead of controlled muscle engagement.
- Allowing the shoulder to roll forward instead of keeping it retracted.
- Twisting the torso instead of keeping it stable and facing forward.
- Pulling the elbow too far back, causing overextension of the shoulder.
- Not fully extending the arm at the start, limiting the range of motion.
- Gripping the handle too tightly, causing forearm fatigue instead of back activation.
- Leaning back excessively, reducing the workload on the target muscles.
- Neglecting to engage the core, leading to instability and poor form.
- Using a weight that's too heavy, compromising form and control.
- Letting the wrist bend instead of keeping it neutral.
Recommended Exercises
Explore exercises related to One-Arm Seated Row for back training and similar movement patterns.
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