Cable Seated One Arm Alternate Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Upper Back
Execution
Compound
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Advanced
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Seated One Arm Alternate Row is a compound pulling exercise that primarily targets the Upper Back, with secondary engagement of the Lats, Traps, Biceps, and Forearms. Using a cable machine, this movement allows for a controlled and continuous resistance throughout the range of motion, helping to build back strength, improve posture, and enhance muscular symmetry. The alternating unilateral nature of the exercise ensures balanced development and helps correct muscle imbalances while also engaging stabilizer muscles. It is an excellent choice for those looking to strengthen their upper back with a smooth, joint-friendly motion that reduces strain compared to free weights.
How to Perform
Position Yourself Correctly – Sit on the cable row machine with your feet securely placed on the footrests. Keep your spine neutral, chest lifted, and core engaged to maintain stability throughout the movement.
Grip the Handle – Reach forward with one hand and firmly grasp the handle, ensuring your palm is facing inward. Let your arm fully extend while keeping your shoulders relaxed to prevent unnecessary tension.
Initiate the Pull – Begin the movement by driving your elbow back in a controlled motion, pulling the handle toward your torso. Focus on engaging your upper back muscles rather than relying solely on your arm strength.
Maximize Contraction – As the handle reaches your side, consciously squeeze your shoulder blades together to fully activate the target muscles. Hold this contraction momentarily for optimal muscle engagement.
Controlled Return – Gradually extend your arm back to the starting position without allowing the weight to jerk your shoulder forward. Maintain control throughout the eccentric phase to maximize muscle activation.
Alternate Arms – After completing the movement on one side, switch to the opposite arm and repeat the same sequence. Continue alternating between arms for the desired number of repetitions.
Maintain Proper Breathing – Inhale as you extend your arm and exhale as you pull the handle towards your body. Keeping a steady breathing rhythm helps maintain core stability and prevents unnecessary strain.
Focus on Form – Avoid excessive leaning, arching, or twisting of the torso. Keep your movements smooth and controlled to ensure maximum efficiency and reduce the risk of injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep Your Posture Aligned – Sit tall with your back straight, ensuring your shoulders remain relaxed and free from unnecessary tension.
Engage Your Core – Maintain a tight core throughout the movement to provide stability and reduce strain on your lower back.
Maximize Muscle Activation – As you pull the handle toward your torso, focus on bringing your shoulder blades together to fully engage your upper back muscles.
Avoid Momentum – Perform each rep with controlled movements, resisting the urge to use momentum, which can reduce the effectiveness of the exercise.
Coordinate Your Breathing – Exhale as you pull the cable toward your body and inhale as you extend your arm back to the starting position.
Select the Right Resistance – Choose a weight that challenges your muscles without compromising your form or range of motion.
Experiment with Grip Variations – Switching up your grip can shift muscle emphasis and help develop a well-rounded back.
Pause at Peak Contraction – Hold the top position briefly to enhance muscle engagement and improve strength gains.
Maintain a Slow, Controlled Tempo – Moving at a steady pace ensures proper muscle activation and minimizes the risk of injury.
Prioritize a Proper Warm-Up – Prepare your muscles with dynamic stretches or light exercises to enhance performance and reduce injury risk.
How Not to Perform
Do Not Round Your Back – Keep your spine neutral and avoid slouching, as rounding your back can strain your lower back and reduce upper back engagement.
Avoid Shrugging Your Shoulders – Do not let your shoulders lift toward your ears; keep them down and relaxed to prevent excessive trap activation and unnecessary tension.
Do Not Use Momentum – Avoid jerking or swinging your torso to pull the weight, as this reduces muscle engagement and can lead to poor form and wasted energy.
Do Not Overextend Your Arm – Letting your arm stretch too far forward can pull your shoulder out of alignment and increase the risk of injury. Keep a controlled range of motion.
Do Not Rush the Movement – Performing reps too quickly reduces time under tension, making the exercise less effective. Focus on slow, controlled movements.
Do Not Neglect Your Core – Failing to engage your core can lead to instability and unnecessary lower back strain. Keep your abs tight throughout the movement.
Do Not Grip the Handle Too Tightly – Over-gripping the handle can fatigue your forearms too quickly and shift focus away from your upper back muscles. Maintain a firm but relaxed grip.
Avoid Pulling with Your Arm Instead of Your Back – The movement should originate from your back muscles, not just your biceps. Focus on pulling your elbow back and squeezing your shoulder blades together.
Do Not Skip the Squeeze at the Top – Failing to pause and contract your back muscles at the peak of the movement reduces effectiveness. Hold the contraction briefly before returning to the start.
Do Not Ignore Breathing – Holding your breath or breathing inconsistently can limit performance. Exhale as you pull the handle toward your torso and inhale as you extend your arm back.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
