cable seated one arm alternate row
cable seated one arm alternate row — highlighted muscle: upper back

Muscles worked

upper back, biceps, forearms

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cable seated one arm alternate row

Body part
back
Equipment
cable
Target muscle
upper back
Muscle group
biceps

Secondary muscles

bicepsforearms

How to perform it

  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.

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