Cable Single Arm High Scapular Row

Description

How to do Cable Single Arm High Scapular Row

1. 01
   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. 02
   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. 03

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

4. 04

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

5. 05

   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.