Variations of Cable One Arm Bent over Row
Cable Seated One Arm Alternate Row
Enhance your back strength and muscle symmetry with the Cable Seated One Arm Alternate Row.
Cable one arm twisting seated row
Strengthen your back and core with the Cable One Arm Twisting Seated Row. This dynamic exercise enhances rotational power and muscle definition.
Cable One Arm Straight Back High Row (kneeling)
Strengthen your back with the kneeling one-arm high cable row. This exercise targets the lats and upper back for improved posture and muscle definition.
Cable Upper Row
Build a strong, sculpted upper back and improve posture with the Cable Upper Row. This compound exercise targets your lats, rhomboids, and traps
Description
This is a strength training exercise targeting the lats, but also works the biceps and shoulders. The exerciser pulls a weighted cable towards their body while keeping a bent-over position.
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How to Do Cable One Arm Bent over Row
- 1Setup
Adjust the cable pulley to a low position and attach a single D-handle. Stand facing the cable machine with your feet shoulder-width apart and take a slight step back.
- 2Setup
Hinge forward at your hips until your torso is nearly parallel to the floor, maintaining a neutral spine. Place your non-working hand on a stable bench or your knee for support.
- 3Setup
Grasp the D-handle with an overhand grip, allowing your working arm to fully extend towards the floor. Ensure your core is braced and your hips remain stable.
- 4
Initiate the pull by retracting your scapula and driving your elbow towards your hip, squeezing your latissimus dorsi. Pull the handle towards your lower rib cage as you exhale.
- 5
Slowly and with control, extend your arm back to the starting position, allowing your shoulder blade to protract fully for a complete stretch in the lat. Inhale as you extend.
Tips
- Maintain a neutral spine throughout the movement by bracing your core and avoiding rounding your back, which protects your lower spine.
- Focus on driving your elbow back and squeezing your shoulder blade towards your spine to maximize lat activation, rather than just pulling with your biceps.
- Control the eccentric (lowering) phase for 2-3 seconds to enhance muscle growth and improve mind-muscle connection.
- Keep your working elbow close to your body as you pull to target the lats more effectively and prevent shoulder strain.
Common Mistakes
- ×Rounding the back compromises spinal integrity; fix this by engaging your core and maintaining a flat back throughout the movement.
- ×Using excessive momentum reduces muscle activation and increases injury risk; ensure you perform the pull with controlled, deliberate force, focusing on muscle contraction.
- ×Not achieving a full stretch at the bottom limits lat engagement; fully extend your arm and allow your shoulder blade to protract to maximize the range of motion.
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Related Exercises
Cable Straight Back Seated Row
Perform the Cable Straight Back Seated Row to build a strong, defined back. This exercise targets your lats and middle back, improving posture and pulling
Cable seated row
Strengthen your entire back with the cable seated row. This effective exercise targets your lats, rhomboids, and traps for a powerful, defined back.
Cable Low Seated Row
Master the cable low seated row to build a strong, sculpted back. This compound pulling exercise targets your lats, traps, and rhomboids for improved
Cable Twisting Standing High Row
Sculpt your back and core with the Cable Twisting Standing High Row. This dynamic exercise targets your lats, traps, and obliques, enhancing rotational
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
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