Standing single arm cable row

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Whether you are trying to lift a one-rep max or show off a thick lat spread to the chalk-covered mirror, you certainly do not want to neglect training your back. The single-arm cable row is a staple when it comes to fleshing out your back muscles. We are not a medical resource. They are not substitutes for consulting a qualified medical professional. For this exercise, you will be training one arm at a time using a cable machine. When doing a row, you are essentially moving your arm closer to your body, almost like rowing a boat. Make sure your machine of choice suits your needs.

Standing single arm cable row

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Step 2 — Initiate The Row Making sure to plant your lower body firmly onto the floor, finding three points of contact through your feet.

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But barbells are not the only implement that can help you craft massive strength in your posterior chain. Dumbbells are also a crucial part of well-rounded strength training — especially if you work single-arm dumbbell rows and their variations into your program. All you need is a weight bench and a dumbbell — and a lot of mental grit — to combat any side-to-side strength imbalances that might be cramping your back gain style. Because they target your lats so well, single-arm dumbbell row variations of all kinds are a fantastic way to build a broad, strong back. By focusing on one side at a time, these rows and their variations help you maximize your back muscle growth. There are single-arm row variations for lifters of every experience level — so once the back gains start, they never really have to stop. Dumbbell rows are only as good as your form. The single-arm prone dumbbell row trains you to maintain your form by bracing your chest against a weight bench. But over time, stabilizing your back by supporting your chest will actually let you hoist much heavier dumbbells.

Standing single arm cable row

The Standing Single Arm Cable Rows is an effective exercise that primarily targets the latissimus dors i, commonly known as the lats , along with secondary muscle groups such as the rhomboids, trapezius, and biceps. Additionally, it engages the rear deltoids, forearms, and erector spinae as tertiary and quaternary muscles. Note: The standing single-arm cable rows can be a valuable exercise to isolate and develop the lat muscles. Keep in mind the importance of proper technique, such as maintaining the degree angle at the elbow and squeezing the shoulder blade, to maximize the benefits of this exercise and avoid excessive bicep involvement. Steps to perform: Set a cable machine with a single-hand attachment at chest height.

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Whether you are trying to lift a one-rep max or show off a thick lat spread to the chalk-covered mirror, you certainly do not want to neglect training your back. Making sure to plant your lower body firmly onto the floor, finding three points of contact through your feet. Simply grab a dumbbell , perfect your hinge, and get rowing. All Rights Reserved. An easy fix for this is to think about squeezing a pencil between your shoulder blades as you row. Keep your elbow nice and close. This can feel more natural for your body and allow you to move further. Here are some general tips for sets and reps based on your goals. Start with this one if you are new, as it is much easier and more natural to perform. Once again, the same side leg should be behind you. Like the name suggests, the trapezius is a large trapezoid-shaped muscle on your back. This muscle flexes and supinates your arm. Due to the orientation of the muscle fibers , your traps are responsible for a few actions — all pertaining to the scapula. This and similar cues will help you develop that connection with your back.

If you usually train your back by pumping out a few sets of bent-over dumbbell rows , it may be time to get up with the standing cable row. Much like other row variations, the standing cable row works many muscles in your back , including the latissimus dorsi lats , rear deltoids one of the three heads of your shoulder muscle , trapezius traps and rhomboids.

When doing a row, you are essentially moving your arm closer to your body, almost like rowing a boat. Now you know how to row — but how much do you row? For this exercise, you will be training one arm at a time using a cable machine. These muscles collectively originate from C7 to T5 on your spine and attach to the medial border of the scapula. Remember to pull your shoulders back and down as you row. You can easily add or remove weight from this exercise. Using one arm at a time is your best shot at building more symmetrical definition. Not only do you develop a stronger and more defined back, but you really get great core work as well with this exercise. Brace your core. Move slowly and with control. Most machines are adjustable, so find a position that is comfortable for you. Follow us on Twitter.