Cable Seated One Arm Alternate Row
Description
The cable seated one arm alternate row is performed seated at a cable machine with two D-handles, alternating arms with each rep. The alternating pattern allows full focus on each side and forces anti-rotation core work. It is a great unilateral back builder.
Muscle Group
Equipment Required
Cable Seated One Arm Alternate Row Instructions
- Sit at a cable row station with two D-handles attached.
- Place your feet on the platform with knees slightly bent.
- Grab a handle in each hand with arms extended.
- Sit upright with a tall back.
- Brace your core and keep your chest up.
- Pull one handle back toward your hip.
- Squeeze the lat at the end of the rep, then return slowly.
- Pull the other handle back as the first arm extends.
Cable Seated One Arm Alternate Row Form & Visual
Cable Seated One Arm Alternate Row Benefits
- Strong unilateral back work
- Trains anti-rotation core
- Builds back thickness
- Helps fix back imbalances
- Constant cable tension
- Useful for hypertrophy
Cable Seated One Arm Alternate Row Muscles Worked
- Latissimus dorsi
- Rhomboids
- Biceps brachii
- Core
Cable Seated One Arm Alternate Row Variations & Alternatives
- Cable Row
- Single Arm Row
- Bent Over Row
- Inverted Row
