Cable One Arm Seated Row

Muscles Involved

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.

Top Mistakes

• Using excessive weight that compromises form, leading to reliance on momentum rather than muscle engagement.
• Rounding the back during the movement, which increases the risk of injury and diminishes exercise effectiveness.
• Not fully extending the arm at the start of the movement, which limits the range of motion and effectiveness of the exercise.
• Allowing the shoulder to hike up during the pull, which can strain the shoulder joint and decrease overall muscle activation.

Execution Tips

• Start by selecting an appropriate weight that allows you to maintain proper form throughout the exercise.
• Seated with your feet planted firmly on the ground, grip the cable handle with your palm facing inward and pull it towards your hip, keeping your elbow close to your body.
• Maintain a neutral spine throughout the movement; ensure your chest is up and shoulders are relaxed to avoid hunching.
• Inhale as you extend your arm back to the starting position, focusing on full arm extension for maximum engagement of the target muscles.

Workouts

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.

Conclusion

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.