Exercise Lab

Single-Arm High Cable Row

View Instructions

Equipment

  • Cable Column

Muscle Groups

  • Back
  • Shoulders

Purposes

  • Latissimus dorsi ("Wing" muscles) strength
  • Upper back strength
  • Rear deltoid strength
  • Biceps strength

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Description

  • Seated on the bench and bracing your feet firmly, hold the handle at shoulder-width, palm down.
  • Pull the handle straight back toward your chest, keeping the elbow out.
  • Keep your chest up and your trunk stabilized.
  • Slowly straighten your arm to the start position.

ProTip

  • "Pull" the weight with the latissimus dorsi muscles (the "wings")

Mistakes

  • Dropping the elbow as you pull back
  • Shrugging the shoulder
  • Tilting the body to one side