How to Perform Single-Arm Standing Cable Rows
The Single-Arm Standing Cable Row is an exercise designed to strengthen and tone the back, shoulders, and arms. It consists of pulling a weight attached to a cable machine with one arm while keeping the torso stationary. This exercise can be done either standing or seated, depending on preference. Muscles worked: The single-arm standing cable row works several different muscles. The primary muscles targeted by this exercise are the trapezius, latissimus dorsi, rhomboids, and infraspinatus. Additionally, the biceps and triceps are used as stabilizers during the exercise. Benefits: The Single-Arm Standing Cable Row is an effective exercise for building strength, muscle mass, and stability in the back, shoulders, and arms. It can also help improve posture by strengthening the muscles that maintain good posture. Additionally, this exercise will help strengthen the core muscles as they are activated during the movement.
Instructions:
- Adopt the heroic stance of your favorite masculine superhero, J Peterman, and prepare to conquer cable rows in a single arm standing position! With your trailing hip fully extended and tailbone tucked between your knees, imagine that you are flexing an invisible cape behind you as you press the band forward to its furthest distance. Keep your ribs down and abs tight, ensuring that your back remains straight as an arrow, and don't forget to spread those shoulder blades outward like wings!
- To return the band to its starting position, use your super strength by drawing the shoulder blade inward and downwards–you'll feel yourself getting stronger with each pull of the cable! Slip into your gym alter ego and visualize yourself as a modern day hero, taking on cable rows like a pro!
- With each repetition of these heroic cable rows, you'll be one step closer to becoming the superman or wonderwoman you've always wanted to be. So don't let your arching back or loosening hip and knee positions slow you down–you've got this! Now flex, press, and pull those cables like your future depends on it. Be the superhero of the gym!
- As you reach your peak of success with each single arm standing cable row, feel your power surging through every sinew and muscle fiber. Let that power carry you to the finish line and beyond! Be sure to keep your chin up and eyes forward!
The equipment needed to perform the single-arm standing cable row includes a cable machine, one weight plate or barbell, and an adjustable seat. All of these items can be found in most gyms and fitness centers. This exercise can also be done at home as long as you have access to the necessary equipment. All that is needed is a cable machine, weight plates/barbell and an adjustable seat. With these items in place, you can begin your single-arm standing cable row workouts at home!
Aesthetic changes: Single-Arm Standing Cable Rows can be a great exercise for not only gaining strength but also for developing muscular definition. This exercise is effective in helping to create an aesthetically pleasing V-taper look by adding width to the back while keeping the waist small.
Sports it helps, and other contexts in life it's helpful: This movement can be beneficial for athletes involved in sports that require upper body strength and power, such as football, baseball, or swimming. Additionally, this exercise is a great way to develop strength and stability for everyday tasks, such as carrying grocery bags or lifting heavy objects.
Unique distinctions about this row: The Single-Arm Standing Cable Row is a great exercise for not only strengthening the muscles of the back and arms but also for developing stability in the core. Additionally, this exercise can be done standing to further challenge the stabilization of the core muscles.
Tips and modifications: When rowing, it is important to keep the core tight throughout the entire exercise. Additionally, take your time to ensure that you are using the proper form for maximum benefit. To make this exercise more challenging, you can add weight or do more repetitions. Alternatively, if you find this exercise too difficult, you can reduce the weight or do fewer reps.