Standing single arm cable row

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Whether you are trying to lift a one-rep max or show off a thick lat spread to the chalk-covered mirror, you certainly do not want to neglect training your back. The single-arm cable row is a staple when it comes to fleshing out your back muscles. We are not a medical resource. They are not substitutes for consulting a qualified medical professional. For this exercise, you will be training one arm at a time using a cable machine.

Standing single arm cable row

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Moving slowly and with control, reverse the movement so that your arm assumes the starting position of the movement. Aim to feel some tension around your armpit. This can happen when you use too much weight and when you go too fast, so try adjusting some of those things first.

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But barbells are not the only implement that can help you craft massive strength in your posterior chain. Dumbbells are also a crucial part of well-rounded strength training — especially if you work single-arm dumbbell rows and their variations into your program. All you need is a weight bench and a dumbbell — and a lot of mental grit — to combat any side-to-side strength imbalances that might be cramping your back gain style. Because they target your lats so well, single-arm dumbbell row variations of all kinds are a fantastic way to build a broad, strong back. By focusing on one side at a time, these rows and their variations help you maximize your back muscle growth. There are single-arm row variations for lifters of every experience level — so once the back gains start, they never really have to stop. Dumbbell rows are only as good as your form. The single-arm prone dumbbell row trains you to maintain your form by bracing your chest against a weight bench. But over time, stabilizing your back by supporting your chest will actually let you hoist much heavier dumbbells.

Standing single arm cable row

Whether you are trying to lift a one-rep max or show off a thick lat spread to the chalk-covered mirror, you certainly do not want to neglect training your back. The single-arm cable row is a staple when it comes to fleshing out your back muscles. We are not a medical resource.

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It may almost graze the side of your ribs as you row. This can feel more natural for your body and allow you to move further. Move slowly and with control. This unilateral accessory exercise allows you to develop strength in ranges of motion that a traditional row does not. Hold a D-handle in one hand and back straight away from the anchor point. The two-handed cable row is very similar to the single-arm cable row, except you guessed it you use both hands at the same time. You might want to use a different piece of equipment , or you might be looking for something involving both hands. This exercise will help you address any deficiencies in muscle development and make you ready for the stage. It also allows you to spend a lot of extra time under tension, which is key to building the muscles that support all that strength. Understanding the anatomy behind the muscles that power the single-arm cable row can help you elevate your performance. Like the name suggests, the trapezius is a large trapezoid-shaped muscle on your back. Set the cable machine at about shoulder height and grab a mat or a pad for your knee.

The Standing Single Arm Cable Rows is an effective exercise that primarily targets the latissimus dors i, commonly known as the lats , along with secondary muscle groups such as the rhomboids, trapezius, and biceps. Additionally, it engages the rear deltoids, forearms, and erector spinae as tertiary and quaternary muscles.

This is the concentric portion of the lift. Even if you are experienced, the two-handed cable row allows you to use different attachments — such as a straight bar — for a wider grip that you would not normally be able to use with the single-arm cable row. Remember to pull your shoulders back and down as you row. With all the justifiable buzz around free weights, you might not think using machines is worthwhile. You probably already know about the biceps. Your arms should be fully extended straight so that there is just a bit of tension from the cable once you reach your starting position. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. But you want to be initiating and controlling the rep with your back , not your biceps. The single-arm cable row is a staple when it comes to fleshing out your back muscles. Keep your elbow nice and close. Here are some general tips for sets and reps based on your goals. Use a staggered stance to help with your balance.