Cable Seated One Arm Alternate Row

Expert Advice

Ensure a full range of motion by fully extending and contracting your arm to engage the back muscles properly.

Attach a single handle to a low pulley cable machine and select the desired weight.
Sit on a bench facing the cable machine with your feet braced against the footrests.
Grasp the handle with one hand and keep your back straight.
Pull the handle towards your waist, keeping your elbow close to your body.
Squeeze your back muscles at the end of the movement.
Slowly return the handle to the starting position.
Repeat for the desired number of repetitions before switching arms.

Primary

Shoulders25%

Lats25%

Traps20%

Secondary

Biceps10%

Forearms10%

Chest10%

Equipment

Cable

Exercise Type

Strength