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Exercise Lab

One Arm Cable Row – Bench

View Instructions

Equipment

  • Torque F5

Muscle Groups

  • Back

Purposes

  • Upper back strength.
  • Rear deltoid strength.

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Description

  • Set doors wide, adjust bench and seat pad to horizontal position, adjust swivel pulley to lowest position (#17) and set resistance.
  • Place one hand and knee on bench facing the swivel low pulley, grasp D-handle with palm facing machine.
  • Slowly pull hand back and up toward abdomen, leading with elbow; return to start position and repeat.

ProTip

  • Keep your lower back in a neutral position throughout movement.

Mistakes

  • Rounding the back.
  • Heaving the body excessively.