Cable Seated One Arm Alternate Row
- Synergistenmuskeln
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipment
- Cable
- Körperregion
- Back
- Typ
- Strength
The cable seated one arm alternate row is a unilateral back exercise that targets the lats, teres major and minor, infraspinatus, and the middle and lower traps, with help from the biceps, brachialis, brachioradialis, and rear deltoids. Pulling one arm at a time keeps constant cable tension on each side and exposes strength imbalances between your left and right back muscles.
Cable Seated One Arm Alternate Row: So führst du sie aus
- 1Set the cable pulley to roughly chest height and attach a single-handle grip. Sit at the seated row station or a bench facing the stack with your feet braced.
- 2Grip the handle in one hand with a neutral or palm-down grip and let your arm extend fully toward the pulley, feeling a stretch through your lat.
- 3Sit tall with a slight bend in your knees, chest up, and a neutral spine; brace your core to keep your torso stable.
- 4Pull the handle toward the side of your ribcage, driving your elbow back and down while squeezing your shoulder blade in toward your spine.
- 5Pause briefly at the top with the handle near your lower ribs and your back muscles fully contracted.
- 6Lower the handle under control until your arm is fully extended again, keeping tension on the cable.
- 7Repeat for your target reps, then switch hands and work the other side, alternating until you complete the set.
- 8Return the handle to the stack with control once both arms are done.
Technik-Tipps
- Lead the pull with your elbow, not your hand, so the work stays in your back rather than your forearm and grip.
- Keep your torso quiet and resist the urge to twist toward the working arm; the rotation should come from the muscles, not momentum.
- Let your shoulder blade glide forward on the stretch and pull it back fully on the contraction to move through a complete range of motion.
- Match reps and effort side to side so your weaker arm sets the standard and any imbalance evens out over time.
- Keep your wrist straight and neutral throughout so the load transfers cleanly into your back and biceps.
Häufige Fehler
- Yanking the handle with body english and rocking the torso, which shifts the load off the lats and onto momentum so the targeted muscles do less work.
- Cutting the range short and not letting the arm extend fully, which skips the lat stretch and reduces the muscle worked per rep.
- Shrugging the shoulder up toward the ear instead of pulling the blade down and back, which loads the upper traps rather than the mid-back you are training.
- Curling the handle with the biceps and rounding the upper back, which turns a row into an arm pull and rounds the spine under load.
- Letting the weight drop quickly on the way back, which removes tension and wastes the eccentric portion of the rep.
Häufig gestellte Fragen
What muscles does the cable seated one arm alternate row work?
It targets the latissimus dorsi, teres major and minor, infraspinatus, and the middle and lower trapezius. The biceps, brachialis, brachioradialis, rear deltoids, and chest assist as synergists.
Why row one arm at a time instead of both?
Working one arm at a time lets each side move through a fuller range with constant cable tension and exposes strength imbalances, so a stronger side cannot compensate for a weaker one.
Is the cable seated one arm alternate row good for beginners?
Yes. The cable provides smooth, controlled resistance and the unilateral setup makes it easy to learn proper rowing mechanics. Start light and focus on pulling with your back rather than your arm.
How many sets and reps should I do?
For back hypertrophy, 3 to 4 sets of 10 to 15 reps per arm is a solid range. Lift a weight you can control with a full stretch and squeeze on every rep.
Where should I feel this exercise?
You should feel it across the side and middle of your back as your shoulder blade pulls in, with some involvement in the biceps. If you mainly feel your forearm or upper traps, lighten the load and lead with your elbow.
