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Standing Single Arm Cable Rows Guide

  1. Exercise Type: Compound - engages and works multiple muscle groups at the same time.
  2. Targeted Muscle Groups:
    • primary: Latissimus Dorsi, upper back
    • secondary: trapezius, biceps, Rhomboids
    • tertiary: back deltoids, forearm
    • quaternary: erector spinae

How to perform?

The Standing Single Arm Cable Rows is an effective exercise that primarily targets the latissimus dorsi, 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.

Steps to perform:

  1. Set a cable machine with a single-hand attachment at chest height.
  2. Stand facing the machine and grab the handle with one hand.
  3. Maintain a slight bend in your knees and a neutral spine.
  4. Extend your arm fully, initiating the starting position.
  5. Exhale as you pull the handle towards your torso, squeezing your back.
  6. Keep your core engaged and avoid excessive torso rotation.
  7. Inhale as you extend your arm, returning to the starting position.
  8. Focus on a smooth, controlled motion throughout the exercise.
  9. Choose a weight that challenges your back muscles while allowing proper form.

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 90-degree angle at the elbow and squeezing the shoulder blade, to maximize the benefits of this exercise and avoid excessive bicep involvement.


This exercise doesn't have any variations

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