Cable Single-Arm High Scapular Row
Strengthen upper back and improve posture with the Cable Single-Arm High Scapular Row. A targeted exercise for scapular stability.
The Cable Single-Arm High Scapular Row mainly works the traps and shoulders, with help from the forearms and back. You'll need: exercise bench or single handle attachment or cable machine.
Required Equipment
Cable Single-Arm High Scapular Row Muscles Worked
Primary
Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Forearm Flexor (brachioradialis); Lats (latissimus dorsi)
Cable Single-Arm High Scapular Row Variations and Alternatives
How to do the Cable Single-Arm High Scapular Row
Set up a cable machine by attaching a single handle to a high pulley.
Adjust the weight on the stack to an appropriate resistance level.
Sit down on a bench facing the cable machine with your feet firmly planted on the ground.
Grasp the handle with one hand using a neutral grip (palm facing inward).
Lean back slightly, keeping your back straight and core engaged.
Begin with your arm extended and shoulder slightly stretched forward.
Keeping your torso stationary, pull the handle down and back toward the side of your torso.
Concentrate on squeezing your shoulder blades together and downward as you perform the rowing motion.
Ensure your elbow stays close to the body and travels straight back.
Slowly return the handle to the starting position, controlling the weight with your back and shoulder muscles.
Perform the desired number of repetitions.
Switch arms and repeat the exercise for the same number of repetitions to ensure balanced development.
Ensure to maintain proper form throughout the exercise to prevent injury and maximize the effectiveness of the workout.
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Cable Single-Arm High Scapular Row FAQs
What muscles does the Cable Single-Arm High Scapular Row work?
The Cable Single-Arm High Scapular Row mainly works the traps and shoulders, with help from the forearms and back. The main muscles are the trapezius and posterior deltoid.
What equipment do you need for the Cable Single-Arm High Scapular Row?
Exercise bench or single handle attachment or cable machine.
What workout day should the Cable Single-Arm High Scapular Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Single-Arm High Scapular Row variations and alternatives?
Similar exercises include the Cable Rope-Handle High-Pulley Pull, Cable Lying Upright Row, Cable Seated Face Pull and Cable Single-Arm High Row.
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