Cable One Arm Straight Back Seated High Row


Utility: Basic or Auxiliary
Mechanics: Compound
Force: Pull



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.


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.


If two high pulleys are available, consider using opposite pulley as arm exercised. If pulley is far away enough, 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.

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