Cable Single Arm Low Scapular Row

Description

How to Do Cable Single Arm Low Scapular Row

1. 1
   Setup

   Set up the cable machine with a D-handle attachment at the lowest pulley position. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.

2. 2
   Setup

   Grasp the D-handle with one hand, taking a step back to create tension in the cable. Ensure your working arm is fully extended towards the machine, with your chest proud and a neutral spine.

3. 3

   Initiate the pull by retracting your scapula, then drive your elbow back and slightly down, pulling the handle towards your lower rib cage.

4. 4

   Focus on squeezing your shoulder blade towards your spine as you complete the pull, keeping your elbow close to your body throughout the movement.

5. 5

   Slowly and with control, extend your arm back to the starting position, allowing your scapula to protract fully while maintaining tension in the cable.

Tips

• Think about initiating the movement by pulling your shoulder blade back and down, rather than just pulling with your arm, to maximize back muscle engagement.
• Brace your core throughout the movement to prevent torso rotation and maintain a stable base, ensuring the work is concentrated in your back.
• Emphasize the controlled return phase, slowly resisting the cable as your arm extends, to enhance muscle growth and improve stability.
• Keep your elbow close to your body and drive it slightly downwards towards your hip to effectively target the lower lats and rhomboids.

Common Mistakes

• ×Avoid yanking the cable with your entire body by maintaining a stable torso and focusing on a controlled, deliberate pull from your back muscles.
• ×Do not let your shoulder elevate towards your ear during the pull; keep your shoulder blade depressed and retracted to properly engage the lower scapular muscles.
• ×Prevent rounding your upper back by keeping your chest up and a slight arch in your lumbar spine, ensuring proper posture and spinal alignment.