Cable Single Arm High Scapular Row exercise animation (Hombre)

Cable Single Arm High Scapular Row

Músculo objetivo
—
Equipamiento
Cable
Parte del cuerpo
Back
Tipo
Strength

The cable single arm high scapular row is an upper-back and posture exercise that targets the scapular retractors — the rhomboids and the mid and lower trapezius — with help from the rear deltoids. Working one arm at a time from a high pulley, it trains you to pull your shoulder blade back and down rather than yank with the arm, making it a strong accessory for posture and shoulder-blade control.

Cómo hacer el Cable Single Arm High Scapular Row

  1. 1Set the cable pulley above head height and attach a single handle. Stand or half-kneel facing the machine and grip the handle with one hand, arm extended up and slightly forward.
  2. 2Brace your core, keep your chest tall, and let the loaded shoulder blade travel up and forward into a light stretch.
  3. 3Initiate the movement by pulling your shoulder blade back and down, drawing it toward your spine and rear pocket.
  4. 4Follow with the arm, bringing your elbow down and slightly out until your hand reaches the front of your shoulder.
  5. 5Keep your torso still and squeeze the working shoulder blade for a brief pause at the end of the pull.
  6. 6Reverse under control, letting the shoulder blade glide back up and forward to the start without losing tension.
  7. 7Complete all reps on one side, then switch the handle to the other hand and repeat.

Consejos de técnica

  • Lead every rep with the shoulder blade, not the hand — think "pull the blade down and back" so the upper back does the work instead of the biceps.
  • Keep the angle of pull diagonal: the cable comes from high, so finish with the elbow low and the shoulder blade depressed.
  • Use a weight light enough that you can pause and feel the squeeze between the shoulder blades; this is a control movement, not a max-load pull.
  • Keep your neck long and shoulder down — avoid shrugging the trap up toward your ear as you pull.

Errores comunes

  • Yanking with the arm and biceps instead of retracting the shoulder blade, which turns it into a small pulldown and skips the upper-back work the exercise is meant to train.
  • Shrugging the shoulder up toward the ear at the finish, which loads the upper trap and neck instead of the scapular retractors.
  • Rotating or leaning the torso to drag the handle down, which uses momentum and removes tension from the working muscles.
  • Using too much weight so the shoulder blade can't move freely, cutting the range short and losing the back-and-down squeeze.

Preguntas frecuentes

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

It mainly works the scapular retractors of the upper back — the rhomboids and the mid and lower trapezius — with the rear deltoids assisting. The focus is on pulling the shoulder blade back and down rather than a big arm pull.

How is a scapular row different from a regular cable row?

A scapular row emphasizes movement of the shoulder blade itself — retracting and depressing it — with minimal elbow bend. A regular row pulls through a larger arm range and recruits the lats and biceps far more.

Is the cable single arm high scapular row good for posture?

Yes. It strengthens the rhomboids and lower trapezius that pull the shoulder blades back and down, the muscles that counter a rounded, forward-shoulder posture. Light weight with clean control works best for this goal.

How many sets and reps should I do?

As an upper-back accessory, 2–4 sets of 12–20 reps per arm with a controlled tempo and a brief squeeze at the top works well. Prioritize a clean shoulder-blade squeeze over heavy load.

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