Cable One Arm Straight Back Seated High Row

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Cable One Arm Straight Back Seated High Row

Instructions

Preparation

Sit on seat or bench. Bend forward and grasp cable stirrup with one hand. Position torso upright allowing shoulder to be pulled forward under weight on cable.

Execution

Pull cable attachment to side of torso while pulling shoulder back, arching spine, and pushing chest forward. Return until arm is extended and shoulder is pulled forward. Repeat. Continue with opposite arm.

Comments

If two high pulleys are available, consider using opposite pulley as arm exercised. If pulley is far enough away, it is optional to bend lower back forward during stretch and pull it upright during contraction. See Cable One Arm Seated High Row. Quadratus Lumborum and Obliques are involved in spinal rotation if waist rotates. Hamstrings and Gluteus Maximus become stabilizers, if seated on bench with feet propped forward with no upper leg support.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Pull

Muscles

Target

  • Back, General

Synergists

Dynamic Stabilizers

Stabilizers

Antagonist Stabilizers

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