Movement overview

The Single Arm Seated Row is an isolation exercise targeting the latissimus dorsi, rhomboids, and trapezius muscles. It is performed using a cable machine with a single handle attachment, allowing for unilateral training to correct muscle imbalances and enhance muscle engagement.

Step-by-step cues

1. Sit on the bench of a cable row machine with your feet firmly planted on the footrests.
2. Grasp the single handle attachment with one hand, keeping your arm extended and your palm facing inward.
3. Engage your core and maintain a straight back throughout the movement.
4. Pull the handle towards your torso by retracting your shoulder blade and bending your elbow, keeping your elbow close to your body.
5. Pause briefly when the handle reaches your side, ensuring maximum contraction of the back muscles.
6. Slowly extend your arm back to the starting position in a controlled manner.
7. Repeat for the desired number of repetitions before switching to the other arm.

Technical tips

• Keep your chest up and shoulders down to avoid unnecessary strain on the neck.
• Focus on squeezing your shoulder blade at the peak of the movement for optimal muscle engagement.
• Avoid using momentum; control both the pulling and releasing phases of the exercise.
• Ensure that your wrist remains neutral throughout the movement to prevent strain.
• Start with a lighter weight to master form before progressing to heavier loads.