How to Do Cable Seated One Arm Alternate Row

Cable Seated One Arm Alternate Row is a back exercise using cable, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Cable

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Cable Seated One Arm Alternate Row

  1. 01Sit at the cable row station with feet on the plates and knees slightly bent, grasping a single handle with one hand.
  2. 02Retract the shoulder blade and pull the handle toward the hip whilekeeping the elbow tucked close to the ribs.
  3. 03Squeeze the back muscles at the peak of the contraction before fully extending the arm back to the starting position.
  4. 04Alternate to the opposite arm and repeat the pull while maintaining a neutral spine and upright torso.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Cable Seated One Arm Alternate Row

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid rotating the torso toward the working arm by driving the opposite foot firmly into the floor for leverage.

Same coaching engine used inside the A90 app

05 / FAQ

Cable Seated One Arm Alternate Row questions

What muscles does Cable Seated One Arm Alternate Row work?

Cable Seated One Arm Alternate Row is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Cable Seated One Arm Alternate Row correctly?

Sit at the cable row station with feet on the plates and knees slightly bent, grasping a single handle with one hand. Retract the shoulder blade and pull the handle toward the hip whilekeeping the elbow tucked close to the ribs. Squeeze the back muscles at the peak of the contraction before fully extending the arm back to the starting position. Alternate to the opposite arm and repeat the pull while maintaining a neutral spine and upright torso.

What is the A90 coach tip for Cable Seated One Arm Alternate Row?

Avoid rotating the torso toward the working arm by driving the opposite foot firmly into the floor for leverage.

Is Cable Seated One Arm Alternate Row suitable for beginners?

Cable Seated One Arm Alternate Row is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Cable Seated One Arm Alternate Row?

Cable Seated One Arm Alternate Row uses cable.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes cable seated one arm alternate row into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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