Cable Seated One Arm Alternate Row Endurance

The cable seated one arm alternate row is a strength exercise targeting the upper back, performed on a cable machine. It involves pulling a handle towards the body with one arm at a time, focusing on scapular retraction and controlled movement.

Quick Facts

How to Do Cable Seated One Arm Alternate Row Endurance

Follow these step-by-step instructions to perform Cable Seated One Arm Alternate Row Endurance with proper form and technique.

1. Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent.
2. Grasp the handle with one hand and keep your arm fully extended in front of you.
3. Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side.
4. Pause for a moment at the top of the movement, squeezing your back muscles.
5. Slowly release the handle back to the starting position.
6. Repeat with the other arm. Maintain endurance form throughout.
7. Alternate between arms for the desired number of repetitions.

Muscles Worked

Understanding which muscles Cable Seated One Arm Alternate Row Endurance targets helps you integrate it effectively into your training program.

Benefits of Cable Seated One Arm Alternate Row Endurance

Incorporating Cable Seated One Arm Alternate Row Endurance into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Upper Back Development: Cable Seated One Arm Alternate Row Endurance directly targets and strengthens the Upper Back, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Biceps and Forearms, providing additional training stimulus without extra exercises.
• Constant Tension: Cable machines provide consistent resistance throughout the entire range of motion, maximizing muscle engagement and time under tension.
• Functional Strength: Strength exercises like Cable Seated One Arm Alternate Row Endurance build real-world strength that transfers to daily activities and athletic performance.
• Corrects Imbalances: As a unilateral exercise, it helps identify and correct strength imbalances between sides of the body.

Safety Tips and Precautions

Performing Cable Seated One Arm Alternate Row Endurance safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Cable Seated One Arm Alternate Row Endurance, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Upper Back and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Check Cable Condition: Before use, inspect the cable for any signs of fraying or damage. Ensure the attachment is securely connected.
• Protect Your Lower Back: Maintain a neutral spine throughout the movement. Never round your lower back under load.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Upper Back typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Cable Seated One Arm Alternate Row Endurance, track these metrics during your workouts: