The cable one arm seated row is an excellent exercise primarily targeting the latissimus dorsi, which is the primary muscle responsible for pulling movements. In addition to the lats, this exercise significantly engages the rhomboids and trapezius, essential for scapular retraction and stability. The secondary muscles targeted include the biceps brachii, which assists in the pulling motion, and the infraspinatus and teres major, which help in shoulder stabilization. As a result, this exercise effectively develops upper back strength and enhances overall pulling power.
The cable one arm seated row can be easily incorporated into various workout routines. For strength training, aim for 3 to 4 sets of 8 to 12 repetitions on each arm, allowing 60-90 seconds of rest between sets. To enhance upper body engagement, consider pairing it with exercises like the bench press or pull-ups, providing a balanced workout for the chest and back. Additionally, integrating this exercise into a circuit with complementary movements, such as dumbbell shoulder presses or kettlebell swings, helps improve overall functional strength.
The cable one arm seated row is a fundamental exercise that offers substantial benefits for upper body development. By effectively targeting the lats, rhomboids, biceps, and stabilizing muscles, this exercise enhances muscle strength and promotes better posture. When performed with proper technique, it not only builds muscular endurance but also improves functional strength, making it a valuable addition to any fitness program.