Cable Sitting Banch Single Arm Twisting Row exercise animation (Männlich)

Cable Sitting Banch Single Arm Twisting Row

Zielmuskel
—
Equipment
Cable
Körperregion
Back
Typ
Strength

The Cable Sitting Banch Single Arm Twisting Row is a single-arm cable exercise for the back, worked one side at a time from a seated bench position. The pulling action trains the lats and mid-back (rhomboids and rear delts), while the twisting rotation through the torso brings the obliques and core into the lift for added trunk control.

Cable Sitting Banch Single Arm Twisting Row: So führst du sie aus

  1. 1Sit on the bench facing a low cable pulley with your feet planted and a single handle attached.
  2. 2Reach forward and grip the handle with one hand, letting the cable draw your arm and that shoulder forward into a slight stretch.
  3. 3Brace your core and sit tall, keeping your non-working hand resting on your thigh or the bench for support.
  4. 4Pull the handle toward your hip, driving your elbow back and down while you rotate your torso slightly toward the working side.
  5. 5Squeeze your shoulder blade in at the top of the row as the rotation peaks, keeping the cable close to your body.
  6. 6Pause briefly, feeling the contraction across your back and the side of your core.
  7. 7Untwist and extend your arm back under control, resisting the cable as it returns to the start.
  8. 8Complete all reps on one side, then switch the handle to the other hand and repeat.

Technik-Tipps

  • Lead the pull with your elbow rather than your hand to keep tension on the lats and mid-back instead of the arm.
  • Let the rotation come from your trunk, not from yanking with the shoulder, so the obliques work along with the back.
  • Keep the working shoulder down and away from your ear to avoid shrugging as you row.
  • Control the return slowly and feel the stretch at the bottom before starting the next rep.
  • Set a moderate, manageable weight so you can keep both the row and the twist clean for every rep.

Häufige Fehler

  • Over-rotating the torso to swing the weight up, which turns the lift into momentum and takes tension off the back.
  • Rowing with a rounded back instead of sitting tall, which loads the spine and reduces back engagement.
  • Shrugging the shoulder up toward the ear, which shifts work to the traps and strains the neck.
  • Letting the cable snap your arm forward on the return instead of resisting it, losing control and muscle tension.
  • Pulling with a bent, stiff wrist rather than a neutral grip, which stresses the wrist and weakens the pull.

Häufig gestellte Fragen

What muscles does the Cable Sitting Banch Single Arm Twisting Row work?

It trains the back — the lats and mid-back muscles such as the rhomboids and rear delts — while the twisting rotation also engages the obliques and core for trunk stability.

Why train one arm at a time on this row?

Working one side at a time lets you focus on a full range of motion, fix strength imbalances between your left and right back, and add the torso twist that a two-handed row can't isolate.

Is this exercise good for beginners?

Yes. The cable keeps tension steady and the seated bench position is stable, so beginners can learn the rowing and twisting motion with a light weight before adding load.

How many sets and reps should I do?

For back development, 3–4 sets of 10–15 reps per arm with a controlled tempo is a sensible default. Use a weight that keeps both the row and the twist clean.

Where should I feel this exercise?

You should feel it across your back — the lats and the muscles between your shoulder blades — with a secondary working sensation along the side of your core from the twist.

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