Cable Single Arm High Row exercise animation (Männlich)

Cable Single Arm High Row

Zielmuskel
—
Equipment
Cable
Körperregion
Back
Typ
Strength

The cable single arm high row is a unilateral back exercise that builds upper-back, lat, and rear-shoulder strength by pulling a high cable down and back toward your ribs one side at a time. Working one arm at a time lets the cable hold constant tension through the whole range and exposes side-to-side strength differences.

Cable Single Arm High Row: So führst du sie aus

  1. 1Set the cable pulley to a high position, slightly above head height, and attach a single-grip handle.
  2. 2Stand facing the machine in a split or athletic stance, take the handle in one hand, and let your arm extend fully so you feel a stretch through your lat and upper back.
  3. 3Brace your core, keep your chest tall, and pull your shoulder blade down and back to set your starting position.
  4. 4Drive your elbow down and back, pulling the handle toward the side of your ribcage while keeping your wrist neutral.
  5. 5Squeeze your back at the end of the pull, keeping your torso square to the machine rather than twisting it open.
  6. 6Lower the handle under control back to the fully extended start, letting your shoulder blade travel forward for a full stretch.
  7. 7Complete all your reps on one side, then switch the handle to the other hand and repeat.

Technik-Tipps

  • Lead with your elbow rather than your hand so the back muscles do the work instead of the biceps.
  • Keep a slight forward lean and a braced trunk so your lower back stays stable through each rep.
  • Use a full range of motion — let the weight pull your shoulder blade forward at the bottom, then row to a firm squeeze at the top.
  • Match the reps and tempo on your weaker side to your stronger side to even out left-right imbalances over time.
  • Keep the tension smooth and controlled; resist the urge to jerk the cable to start the pull.

Häufige Fehler

  • Twisting your torso open to yank the handle, which turns a back exercise into a momentum swing and stresses the lower back.
  • Cutting the range short and never letting the arm fully extend, which loses the stretch and the lat's contribution.
  • Shrugging the shoulder up toward your ear instead of pulling the shoulder blade down and back, which shifts load to the upper traps.
  • Pulling with the hand and bending the wrist instead of driving the elbow, which overloads the forearm and biceps.
  • Using too much weight so you have to lean and heave, which kills the constant tension the cable is meant to provide.

Häufig gestellte Fragen

What muscles does the cable single arm high row work?

It trains the back — chiefly the upper-back muscles, lats, and rear shoulders that pull the arm down and back — while the forearm and biceps assist as the elbow flexes. Working one arm at a time also recruits the core to resist trunk rotation.

Why do the high row one arm at a time?

Single-arm work keeps constant cable tension through a longer range, lets you fully stretch and contract each side independently, and exposes left-right strength differences so you can train your weaker side up to match the stronger one.

How many sets and reps should I do?

For most lifters, 3–4 sets of 8–15 reps per arm works well. Pick a weight you can control through a full stretch and squeeze on every rep rather than one you have to swing up.

Is the cable single arm high row good for beginners?

Yes. The cable provides smooth, guided resistance and the unilateral setup makes it easy to learn proper back-pulling mechanics. Start light, lead with your elbow, and keep your torso square to the machine.

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