Single arm cable or exercise band row

Stability & Strength

This is an instructional video to correctly demonstrate Single arm cable or exercise band row.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This exercise works your biceps, rotator cuff, middle & lower trapezius & rhomboids mostly although other muscles are working to.
It is a good exercise for shoulder rehabilitation, posture and can be adapted for sport specific exercises.
Set the cable pulley height or attach the exercise band at roughly shoulder height.
Stand facing forwards, take the slack up with your arm stretched out in front of you.
You can stand with your feet together or in a step standing position.
Next pull the arm back by bending the elbow until it is as far back as it can go without twisting the spine. It is vital to move your shoulder blade towards the spine and slightly downwards during the motion.
Now reverse the direction under full control
Choose a resistance that is high for strengthening and is low for endurance.
Perform 6- 10 repetitions for each side and repeat for 3-5 sets in total for strength.
For endurance you will need to do 15-25 repetitions for each side and repeat for 3-5 sets.
Rests need to be 3 minutes between sets for strength and no more than 30 seconds for endurance.

Related Exercises

For Shoulder

Smith machine monkey shrugs

Smith machine monkey shrugs

Lying Lateral raise: A great lateral Deltoid exercise to train the lower portion of the range.

Lying Lateral raise

Bent over overhead shoulder raises

Bent over overhead shoulder raises

chair-tricep-dips

Chair Tricep Dips

handstand-press-up

Handstand press up

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