One Arm Seated Cable Row gif

One Arm Seated Cable Row

More powerful back

Coach's Tips

You can target your back better with this exercise, even more than Seated Row with both hands. Push your shoulders back and try to use the back muscles, not the arms!

How to

Starting Position

1. Sit on a seated row machine and adjust the weight according to your fitness level. 2. Place your feet on the platform and grip the single-arm handle with your right hand. 3. Keep your back straight, chest up, and shoulders back. 4. Engage your core and keep your arm straight by your side.

Proper Form

1. With your arm straight, pull the handle towards your body. 2. Squeeze your shoulder blades together and exhale as you pull the handle. 3. Keep your elbow close to your body as you pull back. 4. Hold for a second and slowly return to the starting position.

Breathing Technique

1. Exhale as you pull the handle towards your body. 2. Inhale as you return to the starting position.

Precautions

1. Make sure to keep your back straight and chest up throughout the exercise. 2. Do not use momentum to pull the handle. 3. Do not arch your back as you pull the handle towards your body. 4. Do not swing the weight back and forth.

Curious about a Back workout plan that includes the One Arm Seated Cable Row

Alternatives

One Arm Seated Cable Row vs

Get Personalized Plans
& Detailed Guidance

Banner Image