Cable Single Arm Low Scapular Row exercise animation (Männlich)

Cable Single Arm Low Scapular Row

Zielmuskel
—
Equipment
Cable
Körperregion
Back
Typ
Strength

The cable single arm low scapular row is a single-arm back exercise that trains the muscles of the upper and mid-back, particularly the scapular retractors and depressors such as the lower trapezius and rhomboids. Pulling from a low pulley one arm at a time, it teaches you to draw the shoulder blade down and back through a full range, making it a useful accessory for posture, scapular control, and rowing strength.

Cable Single Arm Low Scapular Row: So führst du sie aus

  1. 1Set the cable pulley to its lowest position and attach a single-grip handle.
  2. 2Stand or half-kneel facing the machine, grasp the handle with one hand, and step back until the cable is taut with your arm extended forward and slightly down.
  3. 3Brace your core, keep a tall chest, and let your working shoulder reach forward so the shoulder blade protrudes at the start of each rep.
  4. 4Initiate the pull by drawing your shoulder blade down and back toward your spine before your elbow bends.
  5. 5Continue pulling the handle toward your lower ribs, keeping the elbow close to your side and the wrist neutral.
  6. 6Squeeze the back muscles at the end of the pull, holding the retracted-and-depressed position for a moment.
  7. 7Reverse under control, letting the shoulder blade glide forward again to a full stretch without rotating your torso.
  8. 8Complete all reps on one side, then switch the handle to the other hand and repeat.

Technik-Tipps

  • Lead every rep with the shoulder blade, not the hand, so the back does the work instead of just the arm.
  • Keep your torso square to the machine and resist the urge to twist toward the working side for extra range.
  • Use a slow, controlled tempo on the way back to keep tension on the upper and mid-back through the full stretch.
  • Set the weight light enough that you can fully depress and retract the shoulder blade each rep; this is a control movement, not a max-load pull.

Häufige Fehler

  • Rotating the torso to drag the handle in, which shifts the load off the back muscles and turns the movement into a whole-body swing.
  • Shrugging the shoulder up toward the ear instead of pulling it down and back, which loads the upper traps and loses the low-scapular emphasis.
  • Bending only the elbow without moving the shoulder blade, so the biceps take over and the scapular retractors barely work.
  • Letting the shoulder roll forward and collapsing the chest at the start, which removes the stretch and reduces the range of the retraction.

Häufig gestellte Fragen

What muscles does the cable single arm low scapular row work?

It works the muscles of the upper and mid-back, particularly the scapular retractors and depressors such as the lower trapezius and rhomboids, with the arm assisting as you pull the handle in.

Why train one arm at a time on this row?

Working one arm at a time lets you focus on full scapular range and fix side-to-side imbalances, since each shoulder blade has to retract and depress on its own without the stronger side compensating.

Is the cable single arm low scapular row good for beginners?

Yes. The cable keeps tension smooth and the single-arm setup is light and easy to control, making it a good way for beginners to learn scapular retraction and depression before heavier rows.

How many sets and reps should I do?

As a back accessory, 2 to 4 sets of 10 to 15 reps per arm works well. Keep the weight moderate so you can fully control the shoulder blade on every rep.

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