Cable Single Arm High Scapular Row

The Cable Single Arm High Scapular Row is an effective exercise that targets the muscles in the upper back, shoulders, and arms. This exercise is performed using a cable machine, which provides constant resistance throughout the movement, leading to increased muscle activation and strength development. By isolating one arm at a time, the Cable Single Arm High Scapular Row helps to correct any muscle imbalances or weaknesses that may exist between the left and right sides of the upper body. It also promotes better posture and shoulder stability, which are crucial for overall upper body strength and injury prevention. During this exercise, the scapulae (shoulder blades) are retracted and depressed, engaging the muscles of the mid and lower trapezius, rhomboids, and rear deltoids. This movement not only strengthens these muscles but also improves posture and helps counteract the forward shoulder position that is often caused by frequent sitting and desk work. To perform the Cable Single Arm High Scapular Row, proper form and technique are essential. It is important to maintain a neutral spine, engage the core, and avoid any excessive twisting or jerking motions. Adjust the cable machine to an appropriate height, grasp the handle with a firm grip, and pull the shoulder blade back and down while squeezing the muscles of the upper back. As you pull, focus on contracting the targeted muscles and maintaining a controlled and steady movement throughout. Incorporating the Cable Single Arm High Scapular Row into your workout routine can contribute to a well-rounded upper body strength and conditioning program. Aim for 2 to 3 sets of 10 to 12 repetitions on each arm, gradually increasing the weight as you become more comfortable and stronger. Remember to always listen to your body and consult with a fitness professional if you have any concerns or specific limitations. Happy training!

Instructions

• Stand facing a cable machine with your feet shoulder-width apart.
• Grasp the handle of the cable machine with one hand, maintaining a relaxed grip throughout the exercise.
• Start with your arm fully extended and your shoulder blades retracted.
• Keep your torso stable as you pull the handle towards your body, leading with your elbow.
• Focus on squeezing your shoulder blade towards your spine as you bring your elbow back.
• Pause briefly at the top of the movement, and then slowly return to the starting position.
• Repeat for the desired number of repetitions, and then switch sides.

Tips & Tricks

• Engage your core throughout the entire movement to maintain stability.
• Focus on pulling your shoulder blade back and down, emphasizing the scapular retraction.
• Keep your elbow close to your body as you pull the cable towards your side.
• Control the movement and avoid using momentum to ensure proper muscle activation.
• Start with a lighter weight and gradually increase as you develop strength and proper form.
• Maintain good posture by keeping your chest out and shoulders relaxed.
• Breathe out as you pull the cable towards your side and breathe in as you return to the starting position.
• To target different muscles, try alternating between underhand and overhand grips.
• Perform the exercise in a slow and controlled manner, focusing on the mind-muscle connection.
• Don't neglect the eccentric (lowering) phase of the movement; resist the weight as you return to the starting position.