Seated One-Handed Row – Cable

  1. Sit facing a cable machine with your feet flat on the ground or footrests.
  2. Grasp the handle with one hand, palm facing inward.
  3. Use your feet to push your body back, creating tension on the cable, keeping your arm fully extended.
  4. Engage your core while leaning slightly forward.
  5. Pull the handle towards your torso, keeping your elbow close to your body.
  6. Squeeze your shoulder blades together while leaning slightly back.
  7. Pause for a moment at the top of the movement, feeling the contraction in your back muscles.
  8. Slowly extend your arm back to the starting position, maintaining control throughout the movement.
  9. Repeat for the desired number of repetitions, then switch to the other hand.

Primary Muscles

  • Lat
  • Shoulder - Back
  • Trap

Secondary Muscles

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

Results

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Date Reps Resis. RPE

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