Cable Single Arm High Scapular Row

Description

How to Do Cable Single Arm High Scapular Row

1. 1
   Setup

   Stand facing the cable machine, set the pulley to shoulder height or slightly above. Grab a single D-handle with one hand, taking a step back to create initial tension.

2. 2
   Setup

   Adopt a staggered stance with the foot opposite to the working arm forward, keeping a slight bend in your knees and maintaining a neutral spine.

3. 3

   Initiate the movement by retracting your scapula, then pull the handle towards your upper chest/shoulder, driving your elbow high and back.

4. 4

   Focus on squeezing your shoulder blade towards your spine at the peak contraction, ensuring your torso remains stable without rotation.

5. 5

   Slowly control the handle back to the starting position, allowing your scapula to protract fully for a complete stretch in your upper back.

Tips

• Focus on scapular retraction before initiating the arm pull to maximize upper back engagement and minimize biceps involvement.
• Maintain a stable core throughout the movement to prevent unwanted torso rotation and keep tension focused on the target muscles.
• Visualize pulling with your elbow rather than your hand to better engage the back muscles and reduce bicep dominance during the pull.
• Exhale as you pull the handle towards your body and inhale as you slowly return to the starting position for controlled breathing.

Common Mistakes

• ×Using too much momentum: Avoid swinging your body to pull the weight; instead, reduce the weight and focus on a controlled, deliberate contraction using only your back muscles.
• ×Rounding the upper back: Keep your chest up and shoulders back throughout the movement to maintain proper posture and effectively target the scapular retractors.
• ×Shrugging the shoulder: Prevent your shoulder from elevating towards your ear by actively depressing your scapula and focusing the pull on your mid-upper back.