Movement overview

The Single Arm Chest Supported Row Cable is an isolation exercise targeting the upper back muscles, particularly the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a cable machine with a bench set at an incline to support the chest, allowing for a focused contraction of the back muscles while minimizing strain on the lower back.

Step-by-step cues

1. Set an adjustable bench to a 30-45 degree incline in front of a cable machine.
2. Attach a single handle to the low pulley of the cable machine.
3. Lie face down on the bench with your chest supported and feet firmly planted on the ground.
4. Grab the handle with one hand, keeping your arm extended and shoulder relaxed.
5. Pull the handle towards your hip, squeezing your shoulder blade towards your spine.
6. Pause briefly at the top of the movement for maximum contraction.
7. Slowly extend your arm back to the starting position under control.
8. Complete the desired number of repetitions before switching arms.

Technical tips

• Ensure your chest remains in contact with the bench throughout the exercise to maintain stability.
• Focus on pulling with your back muscles rather than your arm to maximize engagement of the target muscles.
• Keep your movements slow and controlled to enhance muscle activation and reduce injury risk.
• Avoid rotating your torso; keep it stable to isolate the back muscles effectively.
• Exhale as you pull the handle towards you and inhale as you return to the starting position.