Cable Seated One Arm Alternate Row

Description

How to Do Cable Seated One Arm Alternate Row

1. 1
   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. 2
   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. 3

   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. 4

   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. 5

   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.