Cable Seated One Arm Alternate Row

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Body partbackTargetupper backEquipmentcable

bicepsforearms

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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