Cable Single Arm High Row with Chest Support exercise animation (Männlich)

Cable Single Arm High Row with Chest Support

Zielmuskel
—
Equipment
Cable
Körperregion
Back
Typ
Strength

The cable single arm high row with chest support is a unilateral back-builder that targets the upper back and lats, with the mid-traps, rhomboids, and rear delts working hard as you pull the cable high toward your shoulder. Bracing your chest against a pad removes momentum, so each arm trains through a full, controlled range with constant cable tension.

Cable Single Arm High Row with Chest Support: So führst du sie aus

  1. 1Set a high cable pulley above shoulder height and attach a single-handle grip.
  2. 2Position an incline bench or upright pad in front of the pulley and rest your chest firmly against the support, feet planted for a stable base.
  3. 3Reach up and grab the handle with one hand, arm extended toward the pulley and your shoulder allowed to stretch forward.
  4. 4Brace your core and keep your chest pinned to the pad throughout the set.
  5. 5Pull the handle high and back toward the side of your upper chest or shoulder, leading with your elbow and driving it back behind your body.
  6. 6Squeeze your shoulder blade back and down at the end of the pull, keeping your torso still.
  7. 7Lower the handle under control until your arm is fully extended and your shoulder reaches forward again.
  8. 8Complete all reps on one side, then switch hands and repeat with the other arm.

Technik-Tipps

  • Lead with the elbow rather than the hand so the lats and upper back do the work instead of the biceps.
  • Let your shoulder blade move freely — protract at the bottom and retract at the top for a full range of motion.
  • Keep your chest glued to the pad so you can't swing or use body english to move the weight.
  • Match reps and tempo on both arms to even out left-to-right strength differences.
  • Use a controlled negative; resist the cable on the way down instead of letting it snap your arm forward.

Häufige Fehler

  • Rotating or twisting the torso to yank the handle, which shifts the work off the back and reduces the chest support's purpose.
  • Pulling with a bent wrist or curling the arm, which loads the biceps and forearm instead of the upper back.
  • Using too short a range and never fully extending at the bottom, cutting the lat stretch and the work done per rep.
  • Shrugging the shoulder up toward the ear rather than pulling the blade back and down, which builds tension in the upper traps instead of the mid-back.
  • Going too heavy so the arm can't pull high, turning a high row into a low, sloppy tug.

Häufig gestellte Fragen

What muscles does the cable single arm high row with chest support work?

It mainly works the upper back and lats, with the mid-traps, rhomboids, and rear delts assisting as you pull the cable high. The biceps help out as a secondary mover in any rowing motion.

Why use chest support for this row?

Bracing your chest against a pad removes momentum and swinging, so you can't cheat the weight up with your torso. That keeps tension on the target muscles and makes each rep more strict and controlled.

Should I train one arm at a time or both together?

This is a single-arm exercise, so train one side at a time. Working unilaterally lets each side move through a full range and helps correct left-to-right strength imbalances.

How many sets and reps should I do?

For back hypertrophy, 3–4 sets of 8–15 reps per arm works well. Choose a weight you can pull high with control on every rep rather than one that forces you to swing.

Where should I feel this exercise?

You should feel it across your upper back and lats, with a noticeable squeeze in the shoulder blade as you finish the pull. If you mostly feel your biceps, lead with your elbow and lighten the load.

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