One-Handed High-Cable Row

  1. Adjust the cable machine pulley to a position above your head and attach a single handle.
  2. Stand facing the cable machine with your feet shoulder-width apart.
  3. Grab the handle with one hand, palm facing down.
  4. Step back slightly from the cable machine to create tension on the cable. Stretch your arm out in front of you. This is your starting position.
  5. Pull the handle towards your side, keeping your elbow close to your body. Rotate your palm to face your torso as you pull.
  6. Squeeze your back muscles when your hand is near your torso.
  7. Slowly extend your arm to return the handle to the starting position while controlling the weight.
  8. Repeat for the desired number of repetitions before switching arms.

Primary Muscles

  • Lat

Secondary Muscles

  • Bicep
  • Forearm - Inner
  • Rotator Cuff - Back
  • Shoulder - Back

Results

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Date Reps Resis. RPE

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