Seated One-arm Cable Pulley Rows

Instructions

To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
Lean over as you keep the natural alignment of your back and grab the single handle attachment with your left arm using a palms-down grip.
With your arm extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lat as you hold the bar in front of you. The right arm can be kept by the waist. This is the starting position of the exercise.
Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it as you rotate the wrist, so that by the time your hand is by your abdominals it is in a neutral position (palms facing the torso). Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard.
Hold that contraction for a second and slowly go back to the original position while breathing in. Tip: Remember to rotate the wrist as you go back to the starting position so that the palms are facing down again.
Repeat for the recommended amount of repetitions and then perform the same movement with the right hand.

Frequently asked questions

What muscles does the Seated One-arm Cable Pulley Rows work?

Seated One-arm Cable Pulley Rows primarily targets the Middle Back. It also engages the Biceps, Lats, Traps as secondary muscles. This makes it an effective strength exercise for building middle back development.

What equipment do I need for the Seated One-arm Cable Pulley Rows?

You will need a cable to perform the Seated One-arm Cable Pulley Rows. Make sure the equipment is set up properly and at the appropriate weight before starting.

Is the Seated One-arm Cable Pulley Rows suitable for beginners?

The Seated One-arm Cable Pulley Rows is an intermediate exercise. You should have a solid foundation of basic strength movements before attempting it. If you're new to training, start with simpler variations and progress to this exercise as your form and strength improve.

Is the Seated One-arm Cable Pulley Rows a compound or isolation exercise?

The Seated One-arm Cable Pulley Rows is a compound exercise, meaning it works multiple joints and muscle groups simultaneously. Compound movements are efficient for building overall strength and are typically performed earlier in a workout when you have the most energy.

How many sets and reps should I do for the Seated One-arm Cable Pulley Rows?

For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the Seated One-arm Cable Pulley Rows?

Good alternatives include the Alternating Kettlebell Row, Alternating Renegade Row, Bent Over Barbell Row. These exercises target similar muscle groups (Middle Back) and can be substituted based on available equipment or training preference.

Track this exercise