Cable One Arm Twisting Seated Row

A dynamic back exercise that incorporates rotation to increase lat recruitment and improve functional core strength and mobility.

Exercise Details

Level: Intermediate
Body Area: upper
Type: pull
Mechanics: Compound
Movement: Unilateral

Required Equipment

Hi-Lo Cable Machine

Target Muscle Groups

Primary

Back

Secondary

Abs

Setup

Sit at a rowing station and hold one handle with a neutral grip. Sit tall with feet secured and knees slightly bent.

Instructions

1. Pull the handle toward your hip while rotating your torso slightly.
2. Squeeze your shoulder blade toward your spine.
3. Return to the start with a controlled twist.
4. Maintain a neutral spine.
5. Finish one side then switch.

Common Mistakes

1. Excessive torso rotation.
2. Shrugging the shoulder.
3. Pulling with the wrist instead of the elbow.

Alternative Exercises

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