Seated One Arm Cable Pulley Rows

What is Seated One-Arm Cable Pulley Rows? Seated one-arm cable pulley rows are a unilateral back exercise that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and traps. This exercise helps improve back strength, stability, and muscle symmetry.

Tutorial

1. Sit on a bench facing a cable machine with a single D-handle attachment at a low setting.
2. Grab the handle with one hand, palm facing inward, and sit up tall with a straight back.
3. Start with your arm fully extended, then pull the handle towards your torso by retracting your shoulder blade.
4. Squeeze your back muscles at the top of the movement, then slowly return to the starting position.
5. Repeat for the desired number of reps, then switch sides.

Common Mistakes

• Using Momentum: Avoid swinging or jerking the weight, as this reduces the effectiveness of the exercise.

• Incorrect Posture: Maintain a straight back and avoid rounding the shoulders to prevent strain on the lower back. - Incomplete Range of Motion: Ensure you fully extend your arm at the bottom and contract the back muscles at the top of the movement.

Tips for Better Results

• Engage Your Core: Keep your core muscles engaged throughout the exercise to stabilize your body.

• Focus on the Mind-Muscle Connection: Concentrate on the back muscles working during each rep for better activation. - Control the Weight: Use a moderate weight that allows you to perform the exercise with proper form and control.

Muscles Worked

• Primary Muscles: Latissimus Dorsi, Rhomboids, Trapezius - Secondary Muscles: Biceps, Forearms