Cable One Arm Seated High Row


Utility: Basic or Auxiliary
Mechanics: Compound
Force: Pull



Sit slightly forward on platform or secured bench close to cable attachment. Bend forward and grasp cable stirrup with one hand. Slide hips back by positioning knees with slight bend. Allow arm, shoulder, and torso to be pulled forward under weight on cable.


Pull cable attachment to side of torso, straightening back and leaning back slightly. Pull shoulder back and push chest forward during contraction. Return until arm is extended and torso is pulled forward. Repeat. Continue with opposite arm.


It is optional to bend lower back forward during stretch and pull it upright during contraction. If torso does not bend forward, Erector Spinae acts as stabilizer muscle. See straight back form. Quadratus Lumborum and Obliques are involved in spinal rotation if waist is rotated more than demonstrated. Hamstrings and Gluteus Maximus are no longer stabilizers if seated on bench with upper leg support.

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