Cable Single Arm High Row
Strengthen your upper back and lats with the Cable Single Arm High Row. This exercise improves posture, builds unilateral strength, and enhances muscle
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Single Arm High Row
Description
A strength training exercise that targets the back muscles, using a cable machine. The exercise is performed by pulling the cable towards the body in a rowing motion.
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How to do Cable Single Arm High Row
- 01Setup
Adjust the cable pulley to a high position, roughly shoulder height or slightly above, and attach a single-grip handle.
- 02Setup
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.
- 03
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.
- 04
Squeeze your back muscles at the peak of the contraction, ensuring your elbow stays close to your body and points behind you.
- 05
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.
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Is Cable Single Arm High Row good for beginners?
Cable Single Arm High Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Single Arm High Row?
You need Cable to perform Cable Single Arm High Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Single Arm High Row?
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.
What are common mistakes when doing Cable Single Arm High Row?
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.
Related exercises
Cable Seated Wide grip Row
Back · Cable
Cable Low Row with Rope Attachment
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Cable Floor Seated Wide grip Row
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Cable Seated Supine grip Row
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Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
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Free · iPhone only · Available on the App Store