Cable Rows

The one-arm cable row is a great exercise that works the Latissimus Dorsi (lats), rhomboids, Trapezius, and Rear Deltoids.

How to do a Seated Cable Row

• Sit on the bench and place your feet firmly on the foot pads with your knees bent.
• Grab the handles and push back with your feet into the starting position, which is sitting upright, or slightly leaning back with a neutral spine.
• Row the handle towards your lower abdomen while keeping your torso in the same position. Think about pulling from your elbows and pulling your elbows down towards your hips. The pull should be controlled and not yanking on the bar. Return the grip to the starting position by allowing your arms to extend in front of you.
• Slowly extend the arms to allow the bar to go back to the cable machine, stopping when your arms are fully extended and letting your shoulders move forward slightly.

Common Mistakes

• Rocking back and forward. This is the most common mistake, as it allows people to lift more weight. You want to work your back, not moving at your hips.
• Flaring your elbows. You want to keep your elbows close to your body. The only time you want to flare your elbows is if you’re doing a wide grip row and you don’t want to work the lats.
• Shrugging your shoulders. You want to keep your shoulders back and down when pulling the bar.
• Keeping your back rounded. You want to keep your back in a neutral position and with your chest proud.
• Not doing the exercise with control and not using the lats. Some people will rush through the reps, yank on the handle, and try to twist their body. Pull with control and slowly return the handle (2+ seconds). Your lats should be doing the majority of the work.