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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And we have lingering answers. Having a more robust and resilient shoulder can improve your longevity in both training and day-to-day activities. Based on your skill level and equipment accessyou can decide what variation works best for you.

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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. Note: The standing single-arm cable rows can be a valuable exercise to isolate and develop the lat muscles. Keep in mind the importance of proper technique, such as maintaining the degree angle at the elbow and squeezing the shoulder blade, to maximize the benefits of this exercise and avoid excessive bicep involvement. Steps to perform: Set a cable machine with a single-hand attachment at chest height. Stand facing the machine and grab the handle with one hand. Maintain a slight bend in your knees and a neutral spine. Extend your arm fully, initiating the starting position. Exhale as you pull the handle towards your torso, squeezing your back.

Standing single arm cable row

If you usually train your back by pumping out a few sets of bent-over dumbbell rows , it may be time to get up with the standing cable row. Much like other row variations, the standing cable row works many muscles in your back , including the latissimus dorsi lats , rear deltoids one of the three heads of your shoulder muscle , trapezius traps and rhomboids. Plus, cable machines come with a lot of attachments. Think: rope, straight-bar, single-handle, v-bar That means you've got plenty of different grip options, with each one challenging your hands and forearms in new, strength-and muscle-building ways. There are tons of cable attachments you can choose from. The rope attachment shown above is one of the most common options.

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Start typing and press Enter to search. CrossFitters do all sorts of exercises — from kipping pull-ups to overhead lunges — and many of these movements require them to be in control of their scapula. If you are just starting out, try this variation. Square your shoulders and point your feet toward the machine. Simply grab a dumbbell , perfect your hinge, and get rowing. Otherwise, ensure that you are stable and properly grounded when performing the row. We are not a medical resource. Brace your core. How often should I do the single-arm cable row? As a result, it is responsible for internally rotating and adducting your arm. The single-arm cable row is an easily accessible movement that can improve your strength , physique, and performance. It can also help you identify potential weaknesses and be the difference maker whether you are on stage or crushing a circuit. Due to the orientation of the muscle fibers , your traps are responsible for a few actions — all pertaining to the scapula. This means if you are rowing with your right hand, your right knee should be bent behind you.

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.

Most programs will have you performing the exercise one to two times a week depending on your goals. As the name suggests, it has two heads — the long and short head. Although the single-arm cable row is pretty straightforward, you will want to avoid these common mistakes. The single-arm cable row is a staple for bodybuilders, as building a defined back is at the top of their list. Plant your feet firmly facing the line of pull where the cable is attached at its anchor point. Trainer Tip — Renegade Row Uncategorized. Using one arm at a time is your best shot at building more symmetrical definition. 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. The high row will change the angle of the movement and make it more like a lat pulldown. The trapezius is responsible for rotation, retraction, elevation, and depression. When doing a row, you are essentially moving your arm closer to your body, almost like rowing a boat. The muscle starts all the way from the base of your neck at a place called the external occipital protuberance. This means if you are rowing with your right hand, your right knee should be bent behind you.