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.

Standing single arm cable row

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Even if you are experienced, the two-handed cable row allows you to use different attachments — such as a straight bar — for a wider grip that you would not normally be able to use with the 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.

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.

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From there, firmly grasp the handle and start pulling it towards your body. You can use a bench to support this move, as well. Keep your elbow nice and close. Like the name suggests, the trapezius is a large trapezoid-shaped muscle on your back. As a result, it is responsible for internally rotating and adducting your arm. One of my favorite exercises that I like to do to strengthen my back, is the standing single arm cable row mainly latissimus dorsi. But if you only train with both hands all the time — such as with a barbell — you may not notice that one arm is potentially weaker than the other. Most commercial gyms will have a simple seated cable row machine for you to use. Slowing down will help you feel the individual back muscles working as you perform the lift. As the name suggests, it has two heads — the long and short head. Understanding the anatomy behind the muscles that power the single-arm cable row can help you elevate your performance.

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. Plus, cable machines come with a lot of attachments.

Over his career, Clifton has experienced the generous and humble community present in the Powerlifting world and has since been promoting that by creating LIFTON. 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. Add those anti-rotational core gains to the list of reasons that this variation is worth your time. Slowing down will help you feel the individual back muscles working as you perform the lift. As a beginner , you want a well-rounded program, and this exercise is a solid option to build your back. Step 2 — Initiate The Row Making sure to plant your lower body firmly onto the floor, finding three points of contact through your feet. About Clifton Pho Clifton Pho is a competitive powerlifter, strength coach, and chiropractor. It may almost graze the side of your ribs as you row. This can happen when you use too much weight and when you go too fast, so try adjusting some of those things first. To start, you can count to three on both the concentric and eccentric portions of the lift to slow down the tempo of the exercise. Your arms should be fully extended straight so that there is just a bit of tension from the cable once you reach your starting position. Using one arm at a time is your best shot at building more symmetrical definition.