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. Make sure your machine of choice suits your needs.

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.

Standing single arm cable row

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. Keep in mind the importance of proper technique, such as maintaining the degree angle at the elbow and squeezing the shoulder blade, to maximize the benefits of this exercise and avoid excessive bicep involvement.

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We are not a medical resource. Brianvaligura gmail. By focusing on one arm at a time, you can really hone in on what muscles are contracting and being utilized. You have to include rows in your program if you want to build your back. Follow us on Twitter. Here is a list of the main muscles utilized when you row. This exercise will help you address any deficiencies in muscle development and make you ready for the stage. Using one arm at a time is your best shot at building more symmetrical definition. Step 2 — Initiate The Row Making sure to plant your lower body firmly onto the floor, finding three points of contact through your feet. This is the eccentric portion of the lift. Having a more robust and resilient shoulder can improve your longevity in both training and day-to-day activities.

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.

Spend some time building those areas to help with your performance. From snatches to pull-ups and rope climbs to handstand push-ups , you can be sure the row will help improve your performance. Slowly unravel your shoulder blades and arm back to resting position. It also allows you to spend a lot of extra time under tension, which is key to building the muscles that support all that strength. Clifton Pho is a competitive powerlifter, strength coach, and chiropractor. Set the cable machine at about shoulder height and grab a mat or a pad for your knee. Once again, your elbow may graze the side of your ribs. View All Articles. The two-handed cable row is very similar to the single-arm cable row, except you guessed it you use both hands at the same time. The only variable here is that you will be training one arm at a time. 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. But you might have some lingering queries.