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. When doing a row, you are essentially moving your arm closer to your body, almost like rowing a boat. Make sure your machine of choice suits your needs.

Standing single arm cable row

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With your feet hip to shoulder width apart, or one foot in front of the other, keep your knees slightly bent as you pull your elbow as far back behind as you can without rotating standing single arm cable row body. 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. Slowly unravel your shoulder blades and arm back to resting position.

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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. Because they target your lats so well, single-arm dumbbell row variations of all kinds are a fantastic way to build a broad, strong back. By focusing on one side at a time, these rows and their variations help you maximize your back muscle growth. There are single-arm row variations for lifters of every experience level — so once the back gains start, they never really have to stop. Dumbbell rows are only as good as your form. The single-arm prone dumbbell row trains you to maintain your form by bracing your chest against a weight bench.

Standing single arm cable row

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.

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I personally prefer the single arm cable row to the double arm cable row. The multiple angles that the single-arm cable row provides are pivotal for you to shift the focus onto muscles that you find lacking in development. Like the name suggests, the trapezius is a large trapezoid-shaped muscle on your back. All Rights Reserved. As long as you can use a cable machine , you should probably be doing the single-arm cable row. The single-arm cable row is a staple for bodybuilders, as building a defined back is at the top of their list. You may have heard of something called the mind-muscle connection , and the single-arm cable row helps to deliver that experience. As the name suggests, it has two heads — the long and short head. 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. The two-handed cable row is very similar to the single-arm cable row, except you guessed it you use both hands at the same time. Due to the orientation of the muscle fibers , your traps are responsible for a few actions — all pertaining to the scapula. If your primary plan is to build your back, you might add this in as an accessory multiple times a week. Most commercial gyms will have a simple seated cable row machine for you to use. You have to include rows in your program if you want to build your back. Square your shoulders and point your feet toward the machine.

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.

Not only do you develop a stronger and more defined back, but you really get great core work as well with this exercise. The biceps originate from parts of your scapula called the coracoid process and supraglenoid tubercle and attach to the radial tuberosity of the arm. It can also help you identify potential weaknesses and be the difference maker whether you are on stage or crushing a circuit. A single-arm cable row can help build a more robust and resilient scapula to handle all the tasks you may throw at it. You will want to be in a lunge position with the same side leg behind you. Most lifters will use a D-handle since these are designed for use with one hand and are commonly available in commercial gyms with cable machines. But you want to be initiating and controlling the rep with your back , not your biceps. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. This can feel more natural for your body and allow you to move further. Brace your core. If you are just starting out, try this variation. Step 4 — Release and Guide This is the eccentric portion of the lift. View All Articles.