Standing One-Arm Cable Row
Differentiation: Mechanics
This variation of a Cable Row is unique from other cable row exercises. Here is how: you perform reps with one arm for a full set, | then switch the handle to your other arm. Working individual sides allows you to focus on developing one side of your inner lats at a time. You set the cable pulley to approximately waist height, | and you must engage your core to counterbalance the weight on your other side throughout the exercise. Engaging your core eventually increases the overall strength of your core.
Starting Position
To get into starting position, do this...
1) Locate a cable machine.
2) Set the pulley at a setting that is the height of your waist.
3) Obtain a single stirrup handle attachment.
4) Clip the single stirrup handle attachment onto the pulley hook.
5) Reach down and grasp the handle - with your palm facing your other arm.
6) Stand with feet shoulder-width apart.
7) Bend your knees slightly.
8) Place opposite hand on its respective knee for stabilization.
9) Assume a slight and natural arch in your lower back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight, exhale while flexing your lat while pulling the handle back and slightly up
3) ...until the handle reaches your abdomen.
4) Squeeze your lat muscle and hold for a count of two seconds.
5) Then, inhale while allowing the handle to retract to the starting position using a slow and controlled movement.
6) Repeat reps for a full set using that arm.
7) When all reps are finished, switch the handle to your other hand. Then, perform the same number of reps using your other arm.
Proper Form
Pay special attention to following proper form by...
Keep your knees slightly bent.
Keep your upper arm as close to your body as possible.
Be sure to use your back muscles, not your arm muscles to perform this exercise.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 | |
| Weightlifting Belt | $17.61 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | Double D Handle Cable Attachment |
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