This exercise involves using a cable machine to perform a single arm high row, which targets the upper back muscles. The movement involves pulling the cable towards the body while keeping the elbow close to the body and squeezing the shoulder blades together at the top of the movement.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets the upper back muscles, specifically the rhomboids and trapezius
- Improves posture and shoulder stability
- Helps to prevent shoulder injuries
- Can be easily modified to target different areas of the back
- Allows for a greater range of motion compared to traditional row exercises
How to perform
- Attach a cable to a high pulley and select the desired weight.
- Stand facing the cable machine with your feet shoulder-width apart and knees slightly bent.
- Grasp the handle with one hand and step back to create tension in the cable.
- Keep your elbow close to your body and pull the handle towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement and then slowly lower the handle back to the starting position.
- Repeat for the desired number of repetitions and then switch sides.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Shoulder
Primary
Biceps
Primary
Forearms
Primary