Cable Single Arm High Row

Description

How to Do Cable Single Arm High Row

1. 1
   Setup

   Adjust the cable pulley to a high position, roughly shoulder height or slightly above, and attach a single-grip handle.

2. 2
   Setup

   Stand facing the cable machine, grasp the handle with one hand, and take a step back to create tension, planting your feet shoulder-width apart with a slight bend in your knees.

3. 3

   Brace your core, keep your chest up, and initiate the pull by retracting your shoulder blade, pulling the handle down and back towards your outer rib cage.

4. 4

   Squeeze your back muscles at the peak of the contraction, ensuring your elbow stays close to your body and points behind you.

5. 5

   Slowly and with control, extend your arm back to the starting position, allowing your shoulder blade to protract fully, feeling a stretch in your lats.

Tips

• Emphasize the scapular retraction at the start of the pull, leading with your elbow rather than just pulling with your biceps to maximize back engagement.
• Resist the urge to twist your torso or lean back excessively; maintain a stable, upright posture throughout the movement to isolate the back muscles effectively.
• Exhale as you pull the handle towards your body and inhale as you slowly return to the starting position, maintaining consistent core tension.
• Ensure you achieve a full range of motion, allowing your shoulder blade to protract fully at the stretch and retract completely at the contraction.

Common Mistakes

• ×Swinging the torso or twisting excessively to pull the weight reduces back muscle isolation; instead, keep your core braced and pull primarily with your back, minimizing body sway.
• ×Pulling primarily with the biceps instead of initiating with the back reduces effectiveness; focus on driving your elbow back and squeezing your shoulder blade to engage the lats.
• ×Letting the weight snap back quickly misses out on muscle growth; control the eccentric (return) phase slowly to maximize time under tension and muscle activation.