How to do single arm cable high row

Coach's Tips

Use one arm to perform rows with the cable from an elevated position.

Start Position

1. Position yourself facing a low pulley cable machine and set the weight to your preference.

2. Stand with feet shoulder-width apart and knees slightly bent.

3. Lean forward from the hip and grasp the handle with one hand.

4. Engage your shoulder blades, maintaining an upright chest and head.

Proper Form

1. Initiate the motion by pulling the handle toward the side of your torso.

2. Ensure your elbow stays close to your body and your wrist remains straight.

3. Breathe out as you draw the handle towards your side.

4. Pause at the peak contraction, then gradually return the weight to the initial position.

Breathing Technique

1. Breathe out while pulling the handle inwards.

2. Breathe in as you lower the weight back to the start.

Precautions

1. Keep your back aligned and maintain an elevated chest and head during the exercise.

2. Avoid sudden movements or swinging the weight.

3. Keep your wrist aligned, without letting it bend or flex.

4. Select a weight suitable for your strength capacity.