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Back · Cable
Cable Seated One Arm Alternate Row
Cable Seated One Arm Alternate Row is a beginner compound strength exercise that works the lats (back), with the lower back, upper back and biceps assisting. It needs a cable. A typical prescription is 3 sets of 8-12 reps per side, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Lower Back · Erector Spinae
- Upper Back · Rhomboids
- Biceps · Biceps Brachii
- Shoulders · Deltoids
How to do Cable Seated One Arm Alternate Row
- Sit on the seated cable row machine with your feet flat on the footrests and knees slightly bent. Attach a single handle to the low pulley and grasp the handle with your right hand, arm fully extended towards the machine.
- Sit upright with your back straight, keeping your left hand on your left knee for support.
- Pull the handle towards your lower abdomen by bending your elbow and bringing it back, keeping your upper arm close to your body.
- Slowly extend your arm back to the starting position with control. Repeat for the desired number of repetitions, then switch to your left hand.
Form tips
- Keep your back straight and avoid using momentum.
- Focus on squeezing your shoulder blades together at the end of the movement.
- Exhale as you pull the handle towards your body and inhale as you extend it back.
Cable Seated One Arm Alternate Row alternatives
More lats exercises
Cable Seated One Arm Alternate Row FAQ
What muscles does Cable Seated One Arm Alternate Row work?
Cable Seated One Arm Alternate Row mainly works the lats in the back (Latissimus Dorsi and Teres Major). The lower back, upper back, biceps and shoulders work as secondary muscles.
What equipment do you need for Cable Seated One Arm Alternate Row?
You need a cable.
How many sets and reps of Cable Seated One Arm Alternate Row should I do?
Start with 3 sets of 8-12 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Seated One Arm Alternate Row good for beginners?
Yes. Cable Seated One Arm Alternate Row is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Cable Seated One Arm Alternate Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Cable Seated One Arm Alternate Row?
Other exercises for the lats include Dumbbell One Arm Row (Rack Support), Kettlebell Single Arm Row, Dumbbells Single Arm Row and Band Kneeling Single Arm High Row.
For developers
Use Cable Seated One Arm Alternate Row in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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