How to Do
How to Do Standing Single Arm Cable Row With Rotation
The standing single arm cable row with rotation 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 standing single arm cable row with rotation.
Beginning
Standing Single Arm Cable Row Beginning
1. Position yourself a few feet away from the machine and attach a single handle to the low pulley cable.
2. Take the weight in one hand and slightly bend your knees.
3. While engaging the muscles in the center of your back, row the weight towards your body. Return to the starting position slowly.
Movement
Standing Single Arm Cable Row Movement
1. Stand between the two cable columns, and adjust the cables until they are anchored at about chest height. Stand directly in front of the table columns with your feet together, and with a handle in each hand. Your arms should be fully extended, and the weight of the stack.
2. Draw up your spine and make sure that your head, shoulders, hips, and knees are in line. Tighten your abdominals to support your back and spine, and draw your shoulder blades back and down.
3. Lift up one foot. Once you have your balance, drive one elbow back and pull the handle in toward your chest, allowing your torso to rotate very slightly. Allow your arm to extend again and your torso to return to the center, and repeat the same movement on the other side. Perform the required number of repetitions, alternating sides.
Benefits
Standing Single Arm Cable Row Benefits
This exercise can be done at the gym.
This exercise will build muscular strength in your back. Your core muscles, glutes, and hamstrings will also be working hard to hold you steady as you perform the exercise on one leg.
Exercise Aliases
Single Leg Balance Exercises
