The Cable Seated One Arm Alternate Row is an isolation exercise that primarily targets the middle back muscles (latissimus dorsi), as well as the biceps and shoulders.
How to perform
To perform the Cable Seated One Arm Alternate Row, follow these steps:1. Sit on a bench or chair in front of a cable machine with a low pulley attachment.
2. Adjust the weight on the cable machine to an appropriate resistance level.
3. Grab the handle with one hand and keep your arm extended.
4. Keep your back straight and engage your core muscles.
5. Pull the handle towards your waist, bending your elbow and keeping it close to your body.
6. Pause for a moment at the top of the movement, squeezing your back muscles.
7. Slowly lower the weight back to the starting position, fully extending your arm.
8. Repeat for the desired number of reps on one arm before switching to the other arm.
9. Keep a controlled and smooth motion throughout the exercise, focusing on using the targeted muscles.
Make sure to maintain proper form and avoid using momentum to complete the movement. Adjust the weight accordingly to ensure that you can perform the exercise with proper technique.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.