Are you looking for an effective exercise to strengthen your back and core muscles? Look no further than the standing low cable row single arm exercise. This compound exercise targets multiple muscle groups simultaneously, helping you develop a strong and toned upper body. In this article, we will provide you with a step-by-step guide on how to perform the standing low cable row single arm exercise correctly, its benefits, and variations to keep your workouts challenging and stimulating.
To perform the standing low cable row single arm exercise, you will need a cable machine with a low pulley attachment. Follow these steps to perform the exercise correctly:
Starting Position: Stand in front of the cable machine with your feet shoulder-width apart. Grab the handle with an overhand grip using your right hand. Maintain a slight bend in your knees and hinge forward at the hips, keeping your back straight and core engaged. Allow your arm to fully extend, ensuring there is tension in the cable.
Execution: Initiate the movement by retracting your shoulder blade and pulling the handle towards your body. Focus on using your back muscles, specifically your rhomboids and lats, to perform the rowing motion. As you pull the handle towards your torso, exhale and squeeze your shoulder blades together. Pause briefly at the end of the movement to maximize muscle activation.
Return: Slowly extend your arm back to the starting position while inhaling. Maintain control of the movement and feel the stretch in your back muscles as your arm fully extends. Repeat for the desired number of repetitions.
Switching Arms: Complete the desired number of repetitions on one side before switching to the other side. Maintain proper form and control throughout the entire exercise.
The standing low cable row single arm exercise offers several benefits, making it a valuable addition to your workout routine:
The primary target muscles of the standing low cable row single arm exercise are the back muscles, including the lats, rhomboids, and posterior deltoids. By performing this exercise, you can effectively develop strength and muscular endurance in these muscle groups, leading to improved posture and reduced risk of lower back pain.
To maintain proper form during the standing low cable row single arm exercise, you need to engage your core muscles. The exercise activates the stabilizer muscles of your core, including the transverse abdominis and obliques, helping you improve overall core stability and strength.
The standing low cable row single arm exercise addresses muscular imbalances between the left and right sides of your body. By performing the exercise on each arm individually, you can identify and correct any discrepancies in strength or range of motion, leading to balanced muscular development.
Regularly incorporating the standing low cable row single arm exercise into your workout routine can help correct poor posture. The exercise strengthens the muscles of the upper back, which are responsible for proper shoulder alignment and spinal extension. As these muscles develop, they can help pull the shoulders back and counteract the effects of slouching, promoting a more upright posture.
To keep your workout routine exciting and challenging, here are two variations of the standing low cable row single arm exercise:
Wide Grip Low Cable Row: Instead of using the standard overhand grip, switch to a wide grip where your hands are placed wider than shoulder-width apart. This variation primarily targets the latissimus dorsi muscles, providing a different stimulus to your back muscles.
Bilateral Standing Low Cable Row: Instead of performing the exercise one arm at a time, you can opt for the bilateral standing low cable row. This variation involves using both arms simultaneously, activating a greater number of muscle fibers and promoting symmetrical development.
The standing low cable row single arm exercise is a highly effective compound exercise that targets multiple muscle groups. By incorporating this exercise into your routine, you can strengthen your back, develop core stability, improve posture, and promote balanced muscular development. Experiment with variations and gradually increase the resistance to continue challenging your muscles. Remember to consult with a fitness professional before starting any new exercise program, especially if you have pre-existing conditions or injuries. So, grab that handle, engage your muscles, and get ready to feel the burn as you take your fitness to new heights!
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