Difficulty level: Novice
Target Muscle: Back
Equipment: Cable
Instructions for proper form
1. Start in a half-kneeling position with your right knee on the ground and your left foot planted firmly in front of you, ensuring your left knee is at a 90-degree angle. 2. Grab the cable handle with your left hand, keeping your elbow close to your body and a neutral grip. 3. Engage your core and maintain a straight back throughout the movement. 4. Pull the cable handle toward your torso, focusing on squeezing your shoulder blades together at the end of the movement. 5. Slowly return the handle to the starting position while maintaining control. 6. Repeat for the desired number of repetitions before switching to the other side.
Common mistakes to avoid
1. Allowing the back to round or hyperextend during the row. 2. Jerking the weight instead of using a controlled movement. 3. Not engaging the core, which can lead to instability. 4. Pulling with the arm instead of using the back muscles. 5. Failing to maintain a neutral grip, which can lead to wrist strain.
Benefits
Specific benefits of the exercise
1. Strengthens the latissimus dorsi, improving upper body pulling power. 2. Enhances muscle stability in the shoulder while engaging the core. 3. Improves unilateral strength, which helps in correcting muscle imbalances.
Expected results and timeframe
With consistent practice (2-3 times a week), you can expect to see increased upper body strength and improved muscle definition in 4-6 weeks..
Who this exercise is best for
1. Beginners looking to strengthen their back with minimal equipment. 2. Individuals recovering from injuries who need to focus on unilateral movements. 3. Athletes looking to improve their functional strength and stability.
Scientific studies supporting its effectiveness
Studies have shown that unilateral exercises like the Single Arm Cable Row enhance muscle activation and coordination leading to better overall strength gains (Source: Journal of Strength and Conditioning Research).
Variations
Beginner modifications
1. Use a lighter weight to focus on form. 2. Perform the exercise seated on a bench instead of half-kneeling for added stability. 3. Use a resistance band instead of a cable machine for low-impact resistance.
Advanced progressions
1. Increase the weight and perform the exercise with a pause at the top to enhance time under tension. 2. Add rotation to the torso as you pull to engage more core muscles. 3. Perform the exercise on a stability ball for added challenge.
Integrations
Complementary exercises
1. Bent Over Row 2. Lat Pulldown 3. Seated Row 4. Pull-Ups
Super set recommendations
Super set with push exercises, such as push-ups or bench presses, to maximize time efficiency and create a balanced workout.
Sample workout routines
A sample upper body day routine: 1. Single Arm Cable Half Kneeling Low Row – 3 sets of 10-12 reps each side 2. Bent Over Dumbbell Row – 3 sets of 10-12 reps 3. Push-Ups – 3 sets of 8-10 reps 4. Plank – 3 sets of 30 seconds
Exercise combinations
Combine with unilateral shoulder exercises, such as Single Arm Dumbbell Shoulder Press to create balanced upper body training.
Best time to do this exercise in your workout
Best performed in the middle of your workout after your warm-up and before finishing with push/pulling exercises, to effectively target your back muscles when you still have energy.