Single-Arm Cable Row: How To, Benefits, Tips

The single arm cable row is a unilateral isotonic train, which isolates the again and focuses on core stabilization.  Unilateral actions can assist construct extra power in particular muscular teams, supporting enhancements in muscular imbalances, weaknesses, and enhancing focus and activation. Single Arm Cable Row is a superb addition to your again coaching cut up, serving to enhance definition, power, and a properly balanced physique.

The single arm cable row is a unilateral isotonic train, that means just one aspect of the physique is used with a purpose to product muscle contraction. Traditionally, the only arm cable row is carried out seated at a workstation, nonetheless you too can stand whereas utilizing a cable. The seated single-arm cable row will present extra stabilization to elevate heavier masses by offering optimum core and spinal stabilization.

Single-Arm Cable Row Variations

  • Reverse Grip Seated Cable Row
  • Close Grip Seated Cable Row
  • Wide Grip Seated Cable Row
  • Increased Strength
  • Better Posture
  • Stronger Upper Back
  • Better Back Definition
  • Better Core Stability
  • Increased Core Strength
  • Improved Muscular Balance
  • Sitting on the bench/platform place your toes shoulder width aside together with your knees bent and grasp the cable attachment (deal with) with one hand.
  • Brace your core together with your toes firmly planted into the platform foothold and pull the deal with and weight again.
  • Pull the load again, together with your hand positioned firmly on the deal with and pull maintaining your elbow tight and tucked near your physique, maintaining your again straight avoiding any extra motion.
  • Squeeze your shoulder blade and contract, holding for 1-2 seconds.
  • Return the deal with ahead, till you are feeling a stretch in your lat, and shoulder maintaining your again straight, then repeat.
  • Your again ought to stay straight always, and momentum needs to be averted. Imagine somebody is sitting behind you, back-to-back.
  • Retract and squeeze your shoulder blade for a 1-2 depend to enhance power and outcomes, and keep away from quick, erratic reps.
  • Don’t slam the load on the finish of your set and be sure you have fluid movement all through every rep.

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