Home / Cable / Pulley Back Exercises / Cable Single Arm High Row

Cable Single Arm High Row

Description

Preparation

  • Attach a single dumbell grip to a high pulley machine
  • Place a flat bench straight out and from machine
  • Sit facing machine stradling the bench with feet out in front; knees bent.
  • Allow the weight to pull the arm up and forward
  • Allow the shoulder to be pulled forward (protracted) twisting at the waist
  • The torso should be vertical

Action

  • Pull the grip down towards hip by flexing the elbow & extending shoulder
  • As you pull the grip straighten the torso whilst lifting the chest cavity and pushing it forward

Return

  • Allow the weights to pull the grip back to the start position
  • Twist the torso and protract the shoulder as the arm is pulled forward
Type: Strength
Duration: seconds per repitition
Frequency:
Repetitions:
Rest Periods:

Contra-Indication

Add To Workout