Cable Seated One Arm Alternate Row – Video Exercise Guide & Tips

Cable Seated One Arm Alternate Row - Video Exercise Guide & Tips

In this video exercise guide, you'll learn how to do the Cable Seated One Arm Alternate Row effectively. This exercise targets your back muscles and can help improve your posture and upper body strength.

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With proper form and technique, you'll maximize the benefits of this workout. So grab a cable machine, set yourself up in a seated position, and get ready to challenge yourself with this variation of the row exercise.

Let's get started!

Key Takeaways

  • Targets back muscles including latissimus dorsi, rhomboids, and trapezius
  • Improves posture and reduces back pain
  • Engages biceps and forearms for strength building
  • Increases stability by engaging core muscles

Benefits of Cable Seated One Arm Alternate Row

You can experience several benefits from performing the Cable Seated One Arm Alternate Row exercise. This exercise is great for muscle activation and increased stability. When you perform the Cable Seated One Arm Alternate Row, you engage the muscles in your back, including your latissimus dorsi, rhomboids, and trapezius. These muscles play a crucial role in maintaining good posture and preventing back pain. By activating and strengthening these muscles, you can improve your overall posture and reduce the risk of injury. Additionally, this exercise also targets your biceps and forearms, helping to build strength in these areas.

Another benefit of the Cable Seated One Arm Alternate Row is increased stability. As you row the cable towards your body, your core muscles are engaged to maintain balance and stability. This exercise challenges your core muscles, including your abdominal muscles and obliques, to work together and stabilize your body throughout the movement. By strengthening your core, you can improve your balance and stability, which is essential for daily activities and sports performance.

Proper Form and Technique

To ensure proper form and technique for the Cable Seated One Arm Alternate Row, it's important to focus on maintaining a neutral spine and engaging the targeted muscles throughout the exercise. The importance of back exercises can't be overstated, as they help to strengthen the muscles that support your spine and improve posture.

When performing cable rows, it's crucial to activate the muscles in your back to maximize the benefits of the exercise. To start, sit upright on the cable row machine with your feet firmly planted on the floor. Adjust the seat height so that your arms are fully extended when you reach forward to grasp the handle. As you begin the exercise, keep your back straight and avoid rounding your shoulders. Engage your core muscles to maintain stability and prevent any excessive movement.

As you pull the handle towards your chest, focus on squeezing your shoulder blades together and contracting the muscles in your upper back. This will ensure proper muscle activation and help you get the most out of the exercise. Remember to keep your movements controlled and avoid using momentum to complete the row.

Equipment and Setup

To properly set up for the Cable Seated One Arm Alternate Row, ensure that the cable row machine is adjusted to your desired resistance level. Here are some important tips for equipment and setup:

  1. Choose the right machine: Look for a cable row machine that has adjustable resistance and a comfortable seat. This will allow you to customize the workout to your fitness level and preferences.
  2. Attach the handle: Connect the handle attachment to the cable on the machine. Make sure it's securely fastened so that it doesn't come loose during your workout.
  3. Adjust the seat: Set the seat height so that your feet are firmly planted on the ground. This will provide stability and support throughout the exercise.
  4. Select the weight: Start with a weight that challenges you but still allows for proper form. You can always increase the resistance as you get stronger.

Variations and Progressions

There are several ways to progress the Cable Seated One Arm Alternate Row exercise. To challenge yourself further and take your workout to the next level, you can try incorporating advanced techniques and focus on increasing muscle activation.

One way to advance this exercise is by increasing the weight or resistance. As you become stronger, gradually increase the amount of weight you're pulling to intensify the exercise. This will help to further engage your back muscles and promote muscle growth.

Another variation you can try is performing the exercise with a slower tempo. Slowing down the movement will increase the time your muscles are under tension, leading to greater muscle activation and development.

You can also experiment with different grips or hand positions. By using a pronated grip (overhand grip with palms facing down) or a supinated grip (underhand grip with palms facing up), you can target different areas of your back and arms. This variation will help to further challenge and engage different muscle groups.

Lastly, you can incorporate unilateral movements into your routine. Instead of alternating arms, perform the exercise with both arms simultaneously. This will increase the overall demand on your muscles and provide a greater challenge.

Common Mistakes to Avoid

To ensure proper form and maximize the effectiveness of the Cable Seated One Arm Alternate Row exercise, it's important to be aware of common mistakes to avoid. Here are some tips for improvement:

  1. Using too much momentum: Avoid swinging your body or using excessive momentum to lift the weight. This can take the focus away from your back muscles and increase the risk of injury. Instead, maintain control and use your back muscles to perform the movement.
  2. Not maintaining a neutral spine: It's crucial to keep your spine in a neutral position throughout the exercise. Avoid rounding or arching your back, as this can strain your spine and decrease the effectiveness of the exercise. Engage your core muscles to stabilize your spine.
  3. Neglecting proper shoulder positioning: Make sure to keep your shoulders down and back throughout the movement. Avoid shrugging or hunching your shoulders, as this can lead to poor posture and potential shoulder injuries.
  4. Failing to engage the target muscles: The primary focus of this exercise is to target the muscles in your upper back. To maximize the effectiveness, concentrate on squeezing your shoulder blades together at the top of the movement.

Frequently Asked Questions

How Many Calories Can Be Burned by Performing the Cable Seated One Arm Alternate Row?

You can burn calories and target multiple muscle groups by performing the cable seated one arm alternate row.

This exercise helps to strengthen your back, shoulders, and arms while also engaging your core muscles.

The number of calories burned during this exercise will vary depending on factors such as your weight, intensity, and duration.

However, incorporating this exercise into your workout routine can contribute to your overall calorie burn and help you achieve your fitness goals.

Are There Any Specific Muscle Groups Targeted by This Exercise?

When you perform the cable seated one arm alternate row, there are specific muscle groups targeted.

This exercise primarily works your back muscles, including the latissimus dorsi, rhomboids, and trapezius.

It also engages your biceps and forearms as secondary muscles.

If you have lower back issues, you can modify the exercise by using a lighter weight, focusing on proper form, and consulting with a fitness professional for personalized modifications.

Can This Exercise Be Modified for Individuals With Lower Back Issues?

If you have lower back issues, modifications can be made to the cable seated one arm alternate row exercise. By using lighter weights and focusing on proper form, you can minimize strain on your lower back.

This exercise primarily targets your back muscles, including the latissimus dorsi and rhomboids.

Incorporating this exercise into your routine can help strengthen your back, improve posture, and enhance overall upper body strength.

For optimal results, it's recommended to perform a certain number of sets and repetitions of the cable seated one arm alternate row. This exercise provides numerous benefits, including improved back strength and posture.

By incorporating this exercise into your routine, you can target your back muscles effectively. To maximize your workout, aim for around 3-4 sets of 8-12 repetitions.

Remember to maintain proper form and gradually increase the weight as you get stronger.

Is It Necessary to Use a Cable Machine, or Can This Exercise Be Performed With Other Types of Equipment?

You can perform the cable seated one arm alternate row with other types of equipment, but using a cable machine offers unique benefits.

The cable machine allows for different variations of this exercise, providing a more versatile workout.

It allows you to maintain constant tension on your muscles throughout the movement, which can lead to better strength and muscle gains.


In conclusion, the cable seated one arm alternate row is a highly effective exercise for targeting the back muscles. By maintaining proper form and technique, using the appropriate equipment and setup, and avoiding common mistakes, you can maximize the benefits of this exercise.

Incorporating variations and progressions can also help to continually challenge and strengthen your back muscles. So, don't forget to add the cable seated one arm alternate row to your workout routine for a strong and sculpted back.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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