Intermediate
CABLE SEATED ONE ARM ALTERNATE ROW
Back
Body Part
Upper back
Target Muscle
Cable
Equipment
Intermediate
Difficulty
Target Muscles
Upper back
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent.
2
Step:2 Grasp the handle with one hand and keep your arm fully extended in front of you.
3
Step:3 Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side.
4
Step:4 Pause for a moment at the top of the movement, squeezing your back muscles.
5
Step:5 Slowly release the handle back to the starting position.
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Step:6 Repeat with the other arm.
7
Step:7 Alternate between arms for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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