One Arm Seated High Row

Cable One Arm Seated High Row Exercise

Target Muscle: General Back (Back)

Workout Mechanics: Compound | Workout Force: Pull Exercise | Utility: Basic or Auxiliary

Stablizer Muscle: Hamstrings, Gluteus Maximus, Adductor Magnus, Quadratus Lumborum, Obliques

Synergists: Trapezius, Middle, Trapezius, Lower, Rhomboids, Latissimus Dorsi, Teres Major, Deltoid, Posterior, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major, Sternal, Erector Spinae

One Arm Seated High Row Instructions

One Arm Seated High Row Technique

Sit slightly forward on platform or secured bench close to cable attachment. Bend forward and grasp cable stirrup with one hand. Slide hips back by positioning knees with slight bend. Allow arm, shoulder, and torso to be pulled forward under weight on cable.

One Arm Seated High Row Form

Pull cable attachment to side, straightening back and leaning back slightly. Pull shoulder back and push chest forward during contraction. Return until arm is extended and torso is pulled forward. Repeat.

It is optional to bend the lower back forward during the stretch and pull it upright during contraction. If torso does not bend forward, the Erector Spinae acts as a stablilizer muscle. See straight back form. Quadratus Lumborum and Obliques are involved in spinal rotation if waist is rotated more than demonstrated. Hamstrings and Gluteus Maximus are no longer stabilizers if seated on a bench with upper leg support.

Related Cable Exercises
1. One Arm Bent-over Row
2. One Arm Seated Row
3. One Arm Seated Row, Twisting
4. One Arm Seated High Row, Straight Back
5. One Arm Seated High Row, Twisting
6. Seated High Row
7. Seated High Row, Alternating
8. Seated Row
9. Seated Row, Straight Back
10. Seated Wide Grip Row
11. Seated Wide Grip Row, Straight Back