Exercise Lab

One Arm Cable Row

View Instructions

Equipment

  • Torque TQ5 (Vertical Home Gym)

Muscle Groups

  • Back

Purposes

  • Upper back strength.
  • Biceps strength.

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Description

  • Adjust mid pulley arm into lower position. Set resistance.
  • Stand on one side of bench, facing opposite mid pulley with knee closest to seat pad resting on seat pad. Place support hand on top of back pad.
  • With hand closest to mid pulley, grasp short D-handle from mid- pulley with palm in neutral position.
  • Slightly retract shoulder blades and pull handle back toward abdomen, leading with elbow.
  • Slowly return to start position and repeat. Switch sides and repeat.

ProTip

  • Keep your back straight and your chest up.

Mistakes

  • Rounding the back.
  • Using momentum to pull the weight.