Single Arm Cable Row

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Exercise details

1. Force: Pull
2. Dynamic stabilizers (not highlighted): Biceps Brachii, Triceps Brachii (Long Head)
3. Synergists: Latissimus Dorsi, Teres Major, Rhomboids, Middle and Lower Trapezius, Infraspinatus, Teres Minor, Posterior Deltoid, Pectoralis Major, Brachialis, Brachioradialis
4. Target muscles: The back in general
5. Mechanics: Compound

Starting position

1. Sit on the cable row machine.
2. Place your feet on the footrests, and grasp the stirrup.
3. Slide backward until your knees are almost straight.
4. Straighten your back so that your arm and shoulder are stretched forward and the cable is pulled taut.

Execution

1. Keeping your elbow close to your body.
2. Exhale as you slowly pull the stirrup to the side of your abdomen and stick out your chest.
3. Hold for a count of two and squeeze your back muscles.
4. Inhale as you slowly return the stirrup to the starting position.
5. Repeat the exercise with your opposite arm.
6. Repeat for the prescribed number of repetitions.

Tips

1. You may keep your back straight or allow it to gently sway back and forth in a controlled manner.
2. If you allow it to sway, your erector spinae (spinal erectors) will also act as synergists.
3. The Single Arm Cable Row is great for developing unilateral upper-body strength.