Single-arm Cable Row and Rotation
Muscle Groups: Upper back, Lats
Single-arm Cable Row and Rotation focuses on Upper back, Lats, with Biceps, Obliques, Forearm working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Single-arm Cable Row and Rotation with proper form and technique.
- 1
Sit on the floor with your legs extended forward, facing a cable machine. Grasp a single handle with one hand using a neutral grip, extending your arm towards the machine.
- 2
Pull the handle towards the side of your torso, simultaneously rotating your upper body towards the pulling arm. Drive your elbow past your body.
- 3
Slowly extend your arm back to the starting position, allowing your torso to rotate back to face the machine.
- 4
Complete all repetitions on one side before switching to the other arm.
Secondary Muscles
While Single-arm Cable Row and Rotation primarily targets Upper back, Lats , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Obliques, Forearm . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Single-arm Cable Row and Rotation, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Single-arm Cable Row and Rotation, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
