Cable Single Arm Low Scapular Row

The Cable Single Arm Low Scapular Row is a versatile exercise that targets the muscles in your upper back, including the rhomboids, trapezius, and rear deltoids. By using a cable machine, this exercise provides a constant tension on your muscles, making it a highly effective choice for strengthening and toning your back. To perform the Cable Single Arm Low Scapular Row, you will typically start by attaching a handle to a low pulley on the cable machine. Stand facing the machine, and grasp the handle with one hand, keeping your arm straight and your palm facing inward. Take a step back to create tension on the cable, and position your feet at shoulder-width apart. From here, initiate the movement by retracting your scapula (shoulder blades) and pulling your elbow back, driving it towards your hip. Keep your core engaged and maintain a neutral spine throughout the exercise. As you pull the handle towards your hip, focus on squeezing your back muscles and keeping your arm close to your body. Control the movement as you slowly return to the starting position, ensuring that you fully extend your arm without locking your elbow. Repeat for the desired number of repetitions before switching sides. The Cable Single Arm Low Scapular Row offers several benefits. It helps improve your posture by targeting the muscles responsible for pulling the shoulder blades together and downward. Additionally, it strengthens the muscles surrounding your shoulder joint, which can enhance stability and reduce the risk of injuries. Remember to always use proper form when performing this exercise and start with a weight that allows you to perform the movement safely and effectively. As with any exercise, consult a fitness professional or a physician before incorporating it into your routine to ensure it aligns with your individual needs and capabilities. Keep challenging yourself by gradually increasing the resistance as you become stronger.

Instructions

• Stand facing a cable machine with your feet shoulder-width apart.
• Grab the handle with one hand, palm facing inward.
• Bend your knees slightly and hinge forward at the hips, maintaining a neutral spine.
• Initiate the movement by retracting your scapula and pulling your elbow straight back, keeping it close to your body.
• Continue pulling until your hand is next to your ribs, squeezing your back muscles.
• Pause for a brief moment at the top of the movement, squeezing your scapula together.
• Slowly return to the starting position, extending your arm fully.
• Complete the desired number of repetitions with one arm before switching to the other side.

Tips & Tricks

• Focus on maintaining a neutral spine throughout the exercise
• Engage your core to stabilize your body
• Keep your shoulder blades pulled back and down
• Squeeze your back muscles at the top of the movement
• Control the weight and avoid using momentum
• Use a weight that challenges you but allows proper form
• Breathe steadily throughout the exercise
• Perform the exercise in a controlled and smooth manner
• Keep your arm close to your body during the rowing movement
• Gradually increase the weight as your strength improves