The cable seated one arm alternate row is a strength exercise targeting the upper back, performed on a cable machine. It involves pulling a handle towards the body with one arm at a time, focusing on scapular retraction and controlled movement.
Also Works
BicepsForearms
How to Perform
1
Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent.
2
Grasp the handle with one hand and keep your arm fully extended in front of you.
3
Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side.
4
Pause for a moment at the top of the movement, squeezing your back muscles.
5
Slowly release the handle back to the starting position.
6
Repeat with the other arm.
7
Alternate between arms for the desired number of repetitions.
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