One arm cable rows, also known as single arm cable rows, are a popular exercise among gym-goers. This exercise is great for targeting the upper back and building strength in the arms and shoulders. In this article, we’ll take a closer look at how to perform one arm cable rows, the benefits of this exercise, and some variations you can try.
How to Perform One Arm Cable Rows
To perform one arm cable rows, you’ll need access to a cable machine. Here’s how to do it:
- Attach a single handle to the cable machine and adjust the pulley to the lowest setting.
- Stand facing the machine and grab the handle with one hand.
- Step back a few feet to create tension in the cable.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Keep your elbow close to your body and pull the handle towards your waist.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower the handle back to the starting position.
- Complete 8-12 reps on one side before switching to the other arm.
The Benefits of One Arm Cable Rows
One arm cable rows offer several benefits, including:
- Targeting the upper back muscles, including the lats, traps, and rhomboids.
- Building strength and muscle in the arms and shoulders.
- Improving posture and reducing the risk of back pain.
- Allowing you to work each side of your body independently, which can help correct muscle imbalances.
Variations of One Arm Cable Rows
There are several variations of one arm cable rows you can try to mix up your workout:
- Reverse Grip One Arm Cable Rows: Hold the handle with an underhand grip to target the biceps and forearms.
- Wide Grip One Arm Cable Rows: Use a wider handle to target the outer back muscles.
- Seated One Arm Cable Rows: Sit on a bench with your feet flat on the ground and perform the exercise with one arm at a time.
Tips for Performing One Arm Cable Rows
To get the most out of one arm cable rows, keep these tips in mind:
- Focus on pulling with your back muscles, not your arms.
- Keep your core engaged and your back straight throughout the movement.
- Use a weight that allows you to complete 8-12 reps with good form.
- Try to squeeze your shoulder blades together at the top of the movement to really engage your upper back muscles.
- Don’t let your elbow flare out to the side; keep it close to your body.
In Conclusion
One arm cable rows are a great exercise for building strength and muscle in the upper back, arms, and shoulders. By following the proper form and incorporating variations into your workout routine, you can take your fitness to the next level.