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Seated One-arm Cable Pulley Rows

Exercise Data

Type: Strength
Main Muscle Worked: Middle Back
Other Muscles: Biceps, Lats, Traps
Equipment: Cable
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Pull
Your Rating: 


8.2

Out of 10

Excellent

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Seated One-arm Cable Pulley Rows Images

Seated One-arm Cable Pulley Rows
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Seated One-arm Cable Pulley Rows
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Seated One-arm Cable Pulley Rows Guide

Main Muscle: Middle Back

  1. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
  2. Lean over as you keep the natural alignment of your back and grab the single handle attachment with your left arm using a palms-down grip.
  3. With your arm extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lat as you hold the bar in front of you. The right arm can be kept by the waist. This is the starting position of the exercise.
  4. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it as you rotate the wrist, so that by the time your hand is by your abdominals it is in a neutral position (palms facing the torso). Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard.
  5. Hold that contraction for a second and slowly go back to the original position while breathing in. Tip: Remember to rotate the wrist as you go back to the starting position so that the palms are facing down again.
  6. Repeat for the recommended amount of repetitions and then perform the same movement with the right hand.

Variations: You can perform this movement with a high pulley as well and standing up. You can also perform it doing a full rotation of the wrist. In other words, at the starting position you will have the palms of the hands facing down and at the end of the movement they will be facing up. Great movement to perform for a variety of purposes.



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of people found this tip helpful

Tip: Seated One-arm Cable Pulley Rows

Exercise Rating
9/10

Jul 28, 2012 5:04 AM: @bigjamiel

Rotating the wrists doesn't add all that much, but it does squeeze your biceps and forearms harder, and it throws in more of your rotator cuff because your shoulder is rotating laterally during the movement when you supinate your forearms. Not supremely safe with heavy weights,...+See More



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of people found this review helpful

Review: Seated One-arm Cable Pulley Rows

Exercise Rating
9/10

Jul 28, 2012 5:02 AM: An excellent exercise for developing the middle back, traps, and rotator cuff muscles. I like to do mine alternating sets sitting or standing over the cable, just to vary the effect.



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of people found this tip helpful

Tip: Seated One-arm Cable Pulley Rows

Exercise Rating
9/10

May 8, 2012 7:42 AM: A good exercise to do when you run out of weight plates on the pulley machine. Sometimes I see people rotate the wrist as they pull. I don't bother with that. It's a back exercise. Pull with your back.



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of people found this tip helpful

Tip: Seated One-arm Cable Pulley Rows

Exercise Rating
10/10

Apr 19, 2012 8:59 AM: good1



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