Cable seated one arm alternate row
Upper back Cable
How to do it
- 1Sit on a bench facing a cable machine with your feet flat on the floor and your knees slightly bent.
- 2Hold the handle with one hand and keep your arm fully extended in front of you.
- 3Pull the handle toward your body, retracting your shoulder blade and keeping your elbow close to your side.
- 4Pause for a moment at the peak of the movement, squeezing your back muscles.
- 5Slowly release the handle back to the starting position.
- 6Repeat with the other arm.
- 7Alternate arms for the desired number of reps.
More upper back exercises
- Back leverBodyweight
- Dumbbell palm rotational bent over rowDumbbells
- Elbow lift - reverse push-upBodyweight
- Front lever repsBodyweight
- Lever one arm lateral high rowLeverage machine
- Upper back stretchBodyweight
- Standing archerBodyweight
- Chin-ups (narrow parallel grip)Bodyweight
See it moving
In the app every exercise comes with its animation and the muscle marked on the body, with the set timer and the rests counted.
See NiudThis page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.
