Cable Seated One Arm Alternate Row exercise animated demonstration

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Cable Seated One Arm Alternate Row

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Intermediate

target Target Muscle Groups

Primary: Upper Back accessibility Back
Biceps Forearms

fitness_center Equipment

Cable

Category

strength

Mechanic

compound

Cal/min

5.5

Force

pull

Cable Seated One Arm Alternate Row is a intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.

list_alt Step-by-Step Instructions

1

Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent.

2

Grasp the handle with one hand and keep your arm fully extended in front of you.

3

Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side.

4

Pause for a moment at the top of the movement, squeezing your back muscles.

5

Slowly release the handle back to the starting position.

6

Repeat with the other arm.

7

Alternate between arms for the desired number of repetitions.

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