Cable Single-Arm Low Scapular Row
Strengthen your back with the cable single-arm low scapular row. Improve posture and build a stronger, more defined back!
The Cable Single-Arm Low Scapular Row mainly works the back, with help from the traps and shoulders. You'll need: single handle attachment or cable machine.
Required Equipment
Cable Single-Arm Low Scapular Row 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 Low Scapular Row Variations and Alternatives
How to do the Cable Single-Arm Low Scapular Row
Attach a single handle to a low pulley on the cable machine.
Stand facing the cable machine with your feet shoulder-width apart.
Bend at the hips slightly and keep a small bend in your knees, maintaining a straight back.
Grasp the handle with one hand in a neutral (palm facing in) or pronated (palm facing down) grip.
Engage your core to stabilize your body during the exercise.
Begin the movement by retracting the shoulder blade of the working arm, keeping your arm fairly straight.
Continue to pull the handle towards your hip while keeping your elbow close to your body, focusing on the muscles on the side of your back contracting.
Squeeze your back muscles at the top of the movement.
Slowly allow the cable to return to the starting position, focusing on a controlled movement and stretching the muscles engaged.
Complete the desired number of repetitions before switching to the other arm.
Perform the exercise for the recommended amount of sets.
Ensure you maintain proper form throughout the exercise to prevent injury and maximize the benefits for the targeted muscles. If you're unsure about your form, consult with a fitness professional.
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Cable Single-Arm Low Scapular Row FAQs
What muscles does the Cable Single-Arm Low Scapular Row work?
The Cable Single-Arm Low Scapular Row 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 Low Scapular Row?
Single handle attachment or cable machine.
What workout day should the Cable Single-Arm Low Scapular Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Single-Arm Low Scapular Row variations and alternatives?
Similar exercises include the Cable Incline Single-Arm Lat Pulldown, Cable Single-Arm High Row, Cable Reverse-Grip Bent-Over Row and Cable Bent-Over Row.
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