Cable Seated One Arm Alternate Row

Description

How to do Cable Seated One Arm Alternate Row

1. 01
   Setup

   Sit on the bench with your feet firmly planted on the footplate, knees slightly bent. Grasp a single D-handle attachment with one hand, ensuring your palm faces inward (neutral grip).

2. 02
   Setup

   Lean forward slightly from your hips, maintaining a natural arch in your lower back and keeping your core engaged. Your arm should be fully extended towards the cable machine.

3. 03

   Initiate the pull by retracting your shoulder blade, then drive your elbow backward, pulling the handle towards your lower rib cage. Focus on squeezing your back muscles.

4. 04

   Exhale as you pull. Slowly extend your arm back to the starting position with control, allowing your shoulder blade to protract fully. Inhale during this eccentric phase.

5. 05

   Alternate arms after each repetition, or complete all reps on one side before switching, maintaining consistent form throughout.

Tips

• Maintain a stable torso throughout the movement; avoid rotating or swaying your upper body to assist the pull.
• Focus on initiating the pull with your back muscles, specifically by retracting your shoulder blade before bending your elbow.
• Control the eccentric (return) phase of the movement, allowing a full stretch in your lats and feeling the muscle work.
• Keep your chest up and shoulders down to ensure proper back engagement and minimize trapezius dominance.

Common mistakes

• Using momentum: Avoid jerking the weight by leaning back excessively, instead, keep your core tight and pull with controlled back muscle contraction.
• Rounding the back: Prevent spinal flexion by maintaining a slight natural arch in your lower back and engaging your core throughout the exercise.
• Shrugging shoulders: Do not allow your shoulders to elevate towards your ears during the pull; keep them depressed and focus on driving your elbow back.