Cable Seated Single Arm Lats Focused Row exercise animation (Männlich)

Cable Seated Single Arm Lats Focused Row

Zielmuskel
—
Equipment
Cable
Körperregion
Back
Typ
Strength

The cable seated single arm lats focused row is a unilateral back exercise that targets the latissimus dorsi, working one side at a time for a longer range of motion and a stronger mind-muscle connection. Pulling from a low cable lets you keep constant tension through the lats and iron out left-to-right strength imbalances.

Cable Seated Single Arm Lats Focused Row: So führst du sie aus

  1. 1Attach a single-grip handle to a low cable pulley and sit facing the machine with your feet braced and knees slightly bent.
  2. 2Grab the handle with one hand, palm facing in, and let your arm extend fully so you feel a stretch across the working lat.
  3. 3Sit tall with your chest up and your shoulders down, bracing your core and keeping your torso fixed.
  4. 4Drive your elbow back and down toward your hip, pulling the handle to the side of your torso and leading with the lat rather than the biceps.
  5. 5Squeeze the lat at the back of the pull, keeping your shoulder pulled down and avoiding any twisting of your trunk.
  6. 6Lower the handle under control, letting your arm extend and your shoulder blade reach forward to stretch the lat again.
  7. 7Complete all reps on one side, then switch the handle to the other hand and repeat for an equal number of reps.

Technik-Tipps

  • Think about pulling with your elbow, not your hand, to keep the latissimus dorsi doing the work instead of the biceps.
  • Use a low pulley so the line of pull runs up and forward, which lengthens the lat at the stretch and maximizes its range.
  • Let your shoulder blade travel forward at the bottom of each rep for a full stretch, then pull it down and back at the top.
  • Keep the non-working hand resting on your knee or thigh so your torso stays square and braced throughout the set.

Häufige Fehler

  • Rotating or twisting your torso to yank the handle, which turns the lift into a momentum swing and takes tension off the lat.
  • Shrugging the shoulder up toward your ear, which shifts the load to the upper traps instead of the latissimus dorsi.
  • Bending the elbow too early and pulling with the biceps, which shortens the lat's range and reduces the back stimulus.
  • Using too much weight and cutting the range short, so you never reach the full stretch where the lat is most engaged.
  • Leaning your trunk back and forth to heave the weight, which strains the lower back and cheats the rep.

Häufig gestellte Fragen

What muscles does the cable seated single arm lats focused row work?

It primarily targets the latissimus dorsi (the lats) on the working side. Pulling one arm at a time lets you focus tension on that lat through a long range of motion.

Why row one arm at a time instead of both?

Working a single arm gives you a longer range of motion and a stronger mind-muscle connection with the lat. It also lets you correct strength imbalances between your left and right sides.

How do I feel this more in my lats and less in my arms?

Lead the pull with your elbow driving back and down toward your hip, and keep your shoulder pulled down rather than shrugged. Avoiding biceps-led pulling keeps the load on the latissimus dorsi.

How many sets and reps should I do?

For back hypertrophy, 3-4 sets of 10-15 reps per arm works well. Pick a weight you can control through a full stretch without twisting your torso.

Is this a good exercise for beginners?

Yes. The cable provides smooth, constant tension and the seated single-arm setup is easy to control, making it a beginner-friendly way to learn how to engage the lats.

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