One Arm Seated Row

Cable One Arm Seated Row Exercise

Target Muscle: General Back (Back)

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

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

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 Row Instructions

One Arm Seated Row Technique

Sit slightly forward on platform or secured bench and grasp cable stirrup with one hand. Straighten lower back and position knees with a slight bend. Allow shoulder with stirrup to be pulled forward.

One Arm Seated Row Form

Pull cable attachment to side, slightly twisting through waist. Pull shoulder back and push chest forward during contraction. Return until arm is extended and shoulder is stretched forward. Repeat.

It is optional to bend lower back forward during the stretch and pull it upright during contraction. If low back is kept still, Erector Spinae acts as synergist muscle. Also see Cable One Arm Twisting Seated Row.

Related Cable Exercises
1. One Arm Bent-over Row
2. One Arm Seated Row, Twisting
3. One Arm Seated High Row
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