How to do one arm seated cable row

Coach's Tips

This exercise focuses more on your back muscles compared to using both arms for a Seated Row. Pull your shoulders back and engage your back muscles rather than your arms!

Start Position

1. Sit on the seated row machine and set the weight suitable for your level of fitness.

2. Rest your feet on the platform and take hold of the single-arm handle with your right hand.

3. Ensure your back is straight, chest elevated, and shoulders drawn back.

4. Activate your core and keep your arm straight by your side.

Proper Form

1. Begin with your arm extended, pull the handle toward your torso.

2. Bring your shoulder blades together and exhale as you pull the handle.

3. Keep your elbow near your side as you draw back.

4. Pause for a moment and gradually return to the initial position.

Breathing Technique

1. Breathe out while pulling the handle toward your body.

2. Breathe in as you go back to the starting position.

Precautions

1. Maintain a straight back and elevated chest during the entire exercise.

2. Avoid using momentum to pull the handle.

3. Keep your back from arching when you pull the handle towards you.

4. Refrain from swinging the weight back and forth.