Cable Single-Arm High Row with Supported Chest
Isolate your back with controlled reps! This cable row builds strength and definition.
The Cable Single-Arm High Row with Supported Chest mainly works the back, with help from the traps and shoulders. You'll need: exercise bench or single handle attachment or cable machine.
Required Equipment
Cable Single-Arm High Row with Supported Chest Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
Cable Single-Arm High Row with Supported Chest Variations and Alternatives
How to do the Cable Single-Arm High Row with Supported Chest
1. Adjust the cable machine to a high position and attach a single handle to it.
2. Set up a bench with chest support facing the cable machine, ensuring that the height allows you to reach the handle while seated.
3. Sit down on the bench, placing your chest against the support to stabilize your upper body.
4. Reach up with one arm and grip the handle with a neutral grip (palm facing in).
5. Retract your shoulder blade and row the handle towards your lower rib cage, keeping your elbow close to your body.
6. Squeeze your back muscles at the end of the movement to activate your lats fully.
7. Slowly extend your arm to return the handle to the starting position while maintaining controlled resistance against the weight stack.
8. Repeat for the desired number of reps and then switch arms to maintain balance in your training.
9. Remember to keep your torso stationary and chest firmly against the pad throughout the exercise to prevent momentum and to maintain good form.
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Cable Single-Arm High Row with Supported Chest FAQs
What muscles does the Cable Single-Arm High Row with Supported Chest work?
The Cable Single-Arm High Row with Supported Chest mainly works the back, with help from the traps and shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Cable Single-Arm High Row with Supported Chest?
Exercise bench or single handle attachment or cable machine.
What workout day should the Cable Single-Arm High Row with Supported Chest go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Single-Arm High Row with Supported Chest variations and alternatives?
Similar exercises include the Cable Incline Single-Arm Lat Pulldown, Cable Incline Y-Raise with Supported Back Wrist Strap, Cable Incline Y-Raise with Supported Back and Cable Single-Arm High Row.
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