Cable Seated One Arm Alternate Row

Expert Advice

Ensure a full range of motion by fully extending and contracting your arm to engage the back muscles properly.

How-to-do Steps

Attach a single handle to a low pulley cable machine and select the desired weight.
Sit on a bench facing the cable machine with your feet braced against the footrests.
Grasp the handle with one hand and keep your back straight.
Pull the handle towards your waist, keeping your elbow close to your body.
Squeeze your back muscles at the end of the movement.
Slowly return the handle to the starting position.
Repeat for the desired number of repetitions before switching arms.

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Muscles Worked

Cable Seated One Arm Alternate Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Shoulders25%

Lats25%

Traps20%

Secondary

Biceps10%

Forearms10%

Chest10%

Equipment

Cable

Exercise Type

Strength

Sets & Reps Guidance

Beginner3 x 10-12

Intermediate4 x 8-10

Advanced4 x 6-8

Frequently Asked Questions

What muscles does Cable Seated One Arm Alternate Row work?

Cable Seated One Arm Alternate Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Cable.

How many sets and reps should I do for Cable Seated One Arm Alternate Row?

For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.

Is Cable Seated One Arm Alternate Row suitable for beginners?

Cable Seated One Arm Alternate Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.