Cable Seated One Arm Alternate Row
Primary Equipment
Cable row machine
Cable row machine
Instructions
- Sit at the cable row machine with your feet firmly on the footrest
- Grab the handle with one hand, keeping your arm extended
- Maintain a straight back and engage your core
- Pull the handle towards your torso, squeezing your shoulder blade
- Slowly return to the starting position and alternate arms
Tips
- Avoid leaning back excessively during the pull
- Keep your torso stable throughout the movement
- Focus on squeezing your back muscle, not just pulling with your arm
- Control the eccentric phase (return to start) to maximize muscle engagement
