TETSUCable Seated One Arm Alternate Row
The Cable Seated One Arm Alternate Row is a cable exercise that primarily targets the upper back, with the biceps and forearms assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Cable Seated One Arm Alternate Row
- Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent.
- Grasp the handle with one hand and keep your arm fully extended in front of you.
- Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side.
- Pause for a moment at the top of the movement, squeezing your back muscles.
- Slowly release the handle back to the starting position.
- Repeat with the other arm.
- Alternate between arms for the desired number of repetitions.
Common questions
What muscles does the Cable Seated One Arm Alternate Row work?
The Cable Seated One Arm Alternate Row primarily targets the upper back. The biceps and forearms work as supporting muscles.
What equipment do I need for the Cable Seated One Arm Alternate Row?
You need a cable machine to perform the Cable Seated One Arm Alternate Row.
How many sets and reps of the Cable Seated One Arm Alternate Row should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Cable Seated One Arm Alternate Row works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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