Cable one arm twisting seated row
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior, Obliques, Pectoralis Major Sternal Head, Triceps Brachii
- Equipment
- Cable
- Körperregion
- Back
- Typ
- Strength
The cable one arm twisting seated row is a unilateral back exercise that targets the lats, teres major and minor, infraspinatus, and the lower and middle trapezius, with the obliques driving a rotational twist of the torso. Performed one side at a time from a seated cable station, it builds back thickness and rotational control while exposing left-to-right imbalances.
Cable one arm twisting seated row: So führst du sie aus
- 1Set a single handle on the low pulley of a seated cable row station and sit upright with your feet braced against the platform and knees slightly bent.
- 2Grip the handle with one hand, palm facing inward, and let your arm extend fully so you feel a stretch through your lat.
- 3Brace your core, keep your chest up, and start with your torso rotated slightly toward the working arm.
- 4Pull the handle toward your hip while rotating your torso away from the cable, leading the movement with your elbow.
- 5Drive your elbow back and down past your ribcage, squeezing your shoulder blade toward your spine at the end of the row.
- 6Pause briefly with the handle at your side and your torso rotated away from the working arm.
- 7Reverse the motion under control, letting your arm extend and your torso rotate back toward the cable to the start.
- 8Complete all reps on one side, then switch the handle to the other hand and repeat.
Technik-Tipps
- Let the twist come from your torso and obliques, not from yanking with your arm — the rotation should feel coordinated with the pull.
- Keep your shoulder pulled down and away from your ear so the lat and lower traps do the work instead of shrugging.
- Match the rep count and load on both sides to correct, not reinforce, left-to-right imbalances.
- Use a full range: a complete stretch at the front and a hard squeeze at the back beats a heavier, shorter rep.
Häufige Fehler
- Over-rotating the spine with momentum, which shifts load off the back muscles and strains the lower back.
- Rounding the lower back at the stretched position, which puts the spine in a weak loaded position and risks injury.
- Shrugging the shoulder up toward the ear during the pull, which recruits the upper traps instead of the target lats and lower traps.
- Pulling with a bent, stiff wrist instead of leading with the elbow, which wastes tension on the forearm and reduces back engagement.
Häufig gestellte Fragen
What muscles does the cable one arm twisting seated row work?
It primarily targets the latissimus dorsi, teres major and minor, infraspinatus, and the lower and middle trapezius. The obliques, posterior deltoid, brachialis, brachioradialis, and triceps assist, with the obliques driving the twisting rotation.
Why add a twist to a single-arm cable row?
The torso rotation brings the obliques into the movement and lets you reach a deeper stretch and a stronger contraction through the lat, while training rotational control that a fixed-torso row does not.
Is the cable one arm twisting seated row good for beginners?
Yes, if you keep the load light at first. Working one arm at a time lets you focus on form and even out imbalances, but master a controlled twist before adding weight to protect your lower back.
How many sets and reps should I do?
Three to four sets of 10–15 reps per arm works well for back development and rotational control. Use a weight you can move with a controlled twist and a full squeeze on every rep.
What's a good alternative to this exercise?
A standard single-arm cable seated row without the twist is the closest variation if you want to isolate the back, while a one-arm dumbbell row trains similar muscles with free weight.
