Single arm cable or exercise band row

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

  1. This exercise works your biceps, rotator cuff, middle & lower trapezius & rhomboids mostly although other muscles are working to.
  2. It is a good exercise for shoulder rehabilitation, posture and can be adapted for sport specific exercises.
  3. Set the cable pulley height or attach the exercise band at roughly shoulder height.
  4. Stand facing forwards, take the slack up with your arm stretched out in front of you.
  5. You can stand with your feet together or in a step standing position.
  6. 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.
  7. Now reverse the direction under full control
  8. Choose a resistance that is high for strengthening and is low for endurance.
  9. Perform 6- 10 repetitions for each side and repeat for 3-5 sets in total for strength.
  10. For endurance you will need to do 15-25 repetitions for each side and repeat for 3-5 sets.
  11. Rests need to be 3 minutes between sets for strength and no more than 30 seconds for endurance.

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).