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Cable one arm twisting seated row

Exercise Profile

Body PartBack
Primary MusclesInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Secondary MusclesBrachialis, Brachioradialis, Deltoid Posterior, Obliques, Pectoralis Major Sternal Head, Triceps Brachii
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Introduction to the Cable one arm twisting seated row

The Cable One Arm Twisting Seated Row is a dynamic exercise that targets the muscles of the back, shoulders, and biceps, promoting overall upper body strength and endurance. This exercise is ideal for both beginners and advanced fitness enthusiasts as it can be easily adjusted to match individual strength levels. Incorporating this exercise into your routine can help improve posture, enhance muscle definition, and increase functional fitness, making it a great choice for those seeking a well-rounded strength training regimen.

Performing the: A Step-by-Step Tutorial Cable one arm twisting seated row

  • Grab the single handle attachment with one hand, ensuring your arm is extended and your palm is facing down.
  • Pull the cable towards your body, twisting your torso and wrist so your palm faces upwards by the end of the movement, while keeping your back straight and your core engaged.
  • Hold the position for a moment, feeling the contraction in your back and bicep muscles.
  • Slowly return your arm to the initial position, allowing the cable to pull it back while resisting the pull to maximize the exercise's effectiveness. Repeat the movement for your desired number of repetitions and then switch to the other arm.

Tips for Performing Cable one arm twisting seated row

  • Controlled Movement: When pulling the cable, make sure to do so in a slow and controlled manner. Avoid jerky movements as they can lead to injuries. Instead, focus on the muscles being worked and maintain a steady pace throughout the exercise.
  • Correct Grip: Hold the cable handle firmly and make sure your wrist is not twisted or bent in an awkward position. Your palm should face downwards at the beginning of the row and then rotate to face inwards as you pull the cable towards your body.
  • Avoid Overextending: A common mistake is to pull the cable too far back, which can put unnecessary strain on the shoulders and back. Aim to pull the cable until

Cable one arm twisting seated row FAQs

Can beginners do the Cable one arm twisting seated row?

Yes, beginners can do the Cable One Arm Twisting Seated Row exercise. However, it is important to start with a light weight to ensure that the exercise is performed with correct form and to prevent injury. It's also recommended to have a trainer or experienced individual guide them through the exercise initially. Remember, the key is to control the movement and not let the weight control you. As with any exercise, it's important to warm up properly and stretch before starting.

What are common variations of the Cable one arm twisting seated row?

  • Cable One Arm Seated Low Row: In this variation, the cable is pulled from a lower position, emphasizing the lower lats and lower back muscles.
  • Cable One Arm Seated Row with Rotation: This version involves a rotational movement of the torso while pulling the cable, engaging the oblique muscles for a full body workout.
  • Cable One Arm Seated Row with Resistance Band: This variation adds a resistance band to the cable for an increased challenge, enhancing muscle strength and endurance.
  • Cable One Arm Seated Row with Pause: In this variation, a brief pause is included at the peak of the row, increasing the time under tension for the muscles and boosting muscle growth.

What are good complementing exercises for the Cable one arm twisting seated row?

  • The Wide Grip Lat Pulldown complements the Cable One Arm Twisting Seated Row as it also focuses on the lats but incorporates more of the shoulder muscles, promoting a balanced upper body strength development and improving the effectiveness of the rowing motion.
  • The Seated Cable Row exercise complements the Cable One Arm Twisting Seated Row as it targets the same muscle groups but involves both arms simultaneously, providing a different kind of stimulus for the muscles and allowing for heavier weights to be used, which can lead to greater muscle growth and strength.

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