Standing single arm cable row

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Whether you are trying to lift a one-rep max or show off a thick lat spread to the chalk-covered mirror, you certainly do not want to neglect training your back. The single-arm cable row is a staple when it comes to fleshing out your back muscles. We are not a medical resource. They are not substitutes for consulting a qualified medical professional. For this exercise, you will be training one arm at a time using a cable machine. When doing a row, you are essentially moving your arm closer to your body, almost like rowing a boat.

Standing single arm cable row

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These muscles collectively originate from C7 to T5 on your spine and attach to the medial border of the scapula.

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But barbells are not the only implement that can help you craft massive strength in your posterior chain. Dumbbells are also a crucial part of well-rounded strength training — especially if you work single-arm dumbbell rows and their variations into your program. All you need is a weight bench and a dumbbell — and a lot of mental grit — to combat any side-to-side strength imbalances that might be cramping your back gain style. Because they target your lats so well, single-arm dumbbell row variations of all kinds are a fantastic way to build a broad, strong back. By focusing on one side at a time, these rows and their variations help you maximize your back muscle growth. There are single-arm row variations for lifters of every experience level — so once the back gains start, they never really have to stop. Dumbbell rows are only as good as your form. The single-arm prone dumbbell row trains you to maintain your form by bracing your chest against a weight bench. But over time, stabilizing your back by supporting your chest will actually let you hoist much heavier dumbbells. Raise a flat bench by placing its feet on top of a few secure, stable weight plates or a thick bumper plate.

Standing single arm cable row

If you usually train your back by pumping out a few sets of bent-over dumbbell rows , it may be time to get up with the standing cable row. Much like other row variations, the standing cable row works many muscles in your back , including the latissimus dorsi lats , rear deltoids one of the three heads of your shoulder muscle , trapezius traps and rhomboids. Plus, cable machines come with a lot of attachments. Think: rope, straight-bar, single-handle, v-bar That means you've got plenty of different grip options, with each one challenging your hands and forearms in new, strength-and muscle-building ways. There are tons of cable attachments you can choose from. The rope attachment shown above is one of the most common options. The biggest benefit to using the rope handle is it activates your wrist and forearm muscles to a greater degree than other attachments, making it a great way to challenge your grip strength, according Jake Harcoff, CSCS, MS, a certified kinesiologist and owner of AIM Athletic in British Columbia.

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Although the single-arm cable row is pretty straightforward, you will want to avoid these common mistakes. At an advanced level, you can consciously recruit the muscles you want to focus on. So there you have it. Set the cable machine at about shoulder height and grab a mat or a pad for your knee. Most lifters will use a D-handle since these are designed for use with one hand and are commonly available in commercial gyms with cable machines. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. But you might have some lingering queries. It might be tempting to speed through your sets, but you are trying to build muscle , which takes time. Due to the orientation of the muscle fibers , your traps are responsible for a few actions — all pertaining to the scapula. But you want to be initiating and controlling the rep with your back , not your biceps. But if you only train with both hands all the time — such as with a barbell — you may not notice that one arm is potentially weaker than the other. Keep your knees slightly bent and your core braced. Simply grab a dumbbell , perfect your hinge, and get rowing. Manipulating the reps and sets of an exercise can influence the type of performance adaptations you reap from your hard efforts.

The Standing Single Arm Cable Rows is an effective exercise that primarily targets the latissimus dors i, commonly known as the lats , along with secondary muscle groups such as the rhomboids, trapezius, and biceps. Additionally, it engages the rear deltoids, forearms, and erector spinae as tertiary and quaternary muscles. Note: The standing single-arm cable rows can be a valuable exercise to isolate and develop the lat muscles.

In Uncategorized. The multiple angles that the single-arm cable row provides are pivotal for you to shift the focus onto muscles that you find lacking in development. It might be tempting to speed through your sets, but you are trying to build muscle , which takes time. To begin, set the cable at roughly stomach level, then grab the grip with one hand. You can easily add or remove weight from this exercise. This means if you are rowing with your right hand, your right knee should be bent behind you. The single-arm cable row also teaches you scapular stability and control. Aim to keep your shoulders and hips squarely facing the machine. An easy fix for this is to think about squeezing a pencil between your shoulder blades as you row. One of my favorite exercises that I like to do to strengthen my back, is the standing single arm cable row mainly latissimus dorsi. Slowly unravel your shoulder blades and arm back to resting position. How often should I do the single-arm cable row? But still, the single-arm cable row should not be overlooked. Make sure your machine of choice suits your needs. Follow us on Twitter.