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How to Perform
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| One Arm Seated Cable Rows |
One arm techniques are a great addition to your workouts as they will force your body to use the Core Abdominals a lot more.
During One arm exercises you find your body wanting to twist during the movement. This will incorporate other muscles such as the upper and lower back. This is NOT WHAT you want.
Your job is stay in the correct posture... NOT ALLOWING your body to twist but forcing it stay in perfect position/posture. This will ensure that you get the most out of your workout and not allow twisting injuries of the lower and upper back to come into play.
This is a very advanced exercise and i would only recommend it to those that followed my program from the beginner stages.
Starting Position:
- Ensure the weight is below half of what you
usually do with two hands
- Place your feet on the foot pedals
- Bend the knees comfortably
- Ensure your back is straight and your tummy is tight
- Lean forward and take the handle grips
- Take a deep breathe in, keep your body tight and your arms bent
- Bring
the weight up to ‘Start Position’
keeping your arms straight
First Repetition:
- Ensure your back is straight (mirror glance helps if you have one)
Squeeze
your tummy and take a deep
breathe in through the nose- Take one of your hands off the grip
- Bring the weight all the way to your tummy – Breathing Out through mouth to the count of 1,2
- Squeeze the shoulder blades together as you bring the weight in
- Ease the weight back in counting 1,2,3 and 4
- Do not let the weight touch by keeping the back at 90 degrees
- Taking a deep breathe in through the nose during the ‘Recovery Period’
- When completed use the second arm to put the weight back in, take 30 second rest and repeat on the other side of the body
Important things to remember through the set:
- Keep your abdominals tight and your back straight during the entire technique. NO TWISTING!
- Continue to count 1 and 2 as you pull the weight
- Breathe out through the mouth during the lifting phase
- Keep your back straight and squeeze your shoulder blades together as you lift the weight
- As you release the weight back down count 1, 2, 3 and 4
- Breathe in through the nose as your release the weight
The Seated Cable Row is commonly found in Home Gyms and all Health Clubs. For the Home Exercise equipment section this machine comes included with most. It also comes as a separte piece of equipment and is often more comfortable. A very popular machine with a lot to offer.
Next Page: One Arm
Dumbbell Row
Return One Arm Seated Cable Rows to Fitball Supermans
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Return One Arm Seated Cable Rows to Fitball Supermans
Return to Every Exercise
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