How to Do
How to Do Low Split Stance Cable Row With Single Arm
The low split stance cable row with single arm should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the low split stance cable row with single arm.
Beginning
Low Split Stance Cable Row Beginning
1. Tuck your chin in and attempt to avoid any forward head position.
2. Squeeze the gluteus maximus of the back leg. As if it were difficult.
3. Make sure your shoulder blade is lowered (and adducted).
4. With each repetition, pull the elbow towards the hip and squeeze for a 1-2 second count.
Movement
Low Split Stance Cable Row Movement
1. Adjust the pulley such that it is about 1 foot off the ground. Stand directly in front of the cable column with the handle in the left hand. Your palm should be facing inward toward your body. Your arm should be fully extended, and you should be standing far back enough that you feel a tension on the cable, with the weights of the stack.
2. Take a split stance, with one foot about one stride-length in front of the other. Bend your knees slightly to lower into a quarter-lunge position. Draw up your spine and make sure that your head, shoulders, and hips are in line. Tighten your abdominals to support your back and spine, and draw your shoulder blades back and down. Drive your left elbow back and bring the handle to the left side of your chest. You'll feel your shoulder blades draw closer together during the movement.
3. Slowly lower the weights by allowing your arm to extend and repeat for the required number of repetitions before switching sides.
4. Don't allow your elbow to flare out during the exercise.
Benefits
Low Split Stance Cable Row Benefits
This exercise can be done at the gym.
This exercise will build muscular strength in your back.
