Скачать или смотреть How to do Standing Single Arm Cable Rows | Single Arm Cable Row | Back Workout | One Arm Cable Rows

How to do Standing Single Arm Cable Rows | Single Arm Cable Row | Back Workout | One Arm Cable Rows

Sure! The single-arm cable row is a fantastic unilateral exercise that targets the muscles of the back, specifically the latissimus dorsi, rhomboids, and the middle trapezius. By using one arm at a time, you can address muscle imbalances and focus on the mind-muscle connection even more effectively. here are my top three tips for performing the single-arm cable row:

1. Setup and Positioning:
Handle Selection: Use a single grip handle attachment on a cable machine set at about mid-torso height.
Stance: Stand with a staggered stance, one foot forward for stability. The opposite foot of the working arm should be forward to provide a more stable base and better alignment.
Distance: Stand far enough away from the machine to have tension on the cable at the start of the movement, allowing for a full range of motion.

2. Form and Movement:
Neutral Spine: Maintain a straight back throughout the movement. Hinge slightly at the hips, leaning forward, but ensure you're not rounding your back.
Initiate with the Back: Start the movement by retracting the shoulder blade of the working arm, then pull the handle towards your hip. This ensures the back muscles are activated first, rather than over-relying on the biceps.
Elbow Path: Keep the elbow close to your body as you pull, driving it backward and slightly up.
Full Range of Motion: Allow the shoulder to protract slightly at the start for a full stretch in the lats, then pull the handle fully into your body, squeezing the shoulder blade toward your spine.

3. Mind-Muscle Connection:
Focus on the Lats: While the biceps and forearm muscles will be involved, the primary mover should be your lat muscles. Concentrate on driving the elbow back and squeezing the lats at the peak contraction.
Controlled Tempo: Avoid using momentum. Execute a controlled pull and equally controlled return to the starting position, maintaining tension in the back muscles.
Breathe: Exhale as you pull the handle towards you, and inhale as you extend your arm back out.

Bonus Tip: Occasionally change your angle relative to the cable machine, either by adjusting the cable height or your positioning. This variation can alter the emphasis on different parts of the back muscles, ensuring balanced development.

Like all exercises, warming up is essential. Start with a few sets at a lighter weight to get a feel for the movement and to prepare the muscles and joints for the heavier work to follow.

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