One Arm Seated Cable Row

Cable rows are a great exercise for your back, biceps and shoulder muscles. Using different grip attachments on the machine can help you target different muscles in your back. I personally prefer doing the seated rows with one arm. This allows me to concentrate on working each side evenly. As I fatigue while doing double handed rows, my dominant side tends to over compensate. Doing single or one arm rows allows me to effectively build my back.

Begin with a warm up set of about 15 repetitions. Then choose a more challenging weight. Be sure to let your back do the majority of the work. If you are using too much momentum then you are recruiting secondary muscles and not training as effective. Control the weight at all times.

Below is a video demonstrating this effective move. 4 sets of 12-15 repetitions per side. 20 second rest between sets. Let’s GO!

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