cable seated one arm alternate row

Equipment

cable

Target muscle

upper back

How to perform

1. 1

   Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent.

2. 2

   Grasp the handle with one hand and keep your arm fully extended in front of you.

3. 3

   Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side.

4. 4

   Pause for a moment at the top of the movement, squeezing your back muscles.

5. 5

   Slowly release the handle back to the starting position.

6. 6

   Repeat with the other arm.

7. 7

   Alternate between arms for the desired number of repetitions.