Cable squat row with Single Arm, Get My Free Fitness App

How to Do

How to Do Row Squats with Cables with Single Arm

Row weight-lifting with a single arm should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop row weight-lifting with a single arm.

Beginning

Beginning Row Squats with Cables

1. Set the handles of a pulley machine to a height that is slightly below hip level.

2. At the commencement of rowing, weight-lifting, stand at a distance where you can feel strain in your lats.

3. Your feet should be shoulder-width apart and angled slightly outward. By pushing your hips out, you can create a little arch in your lower back.

4. Tighten your core and descend to the bottom of the squat by bending at the hips and then knees while holding the pulley handles with your arms extended. You must be carrying a lot of weight on your heels.

Movement

Row Squats with Cables Movement

1. Adjust the cable until it is anchored at about chest height. Stand directly in front of the cable column with your feet about shoulder-width apart, and with the handle in the left hand. Your arm should be fully extended.

2. Draw up your spine and make sure that your head, shoulders, hips and knees are in line. Tighten your abdominals to support your back and spine, and draw your shoulder blades back and down.

3. Bend at the hips and sit back into a squat. Keep your chest up, and make sure that your back doesn't arch or round, and your knees don't go past your toes. Simultaneously bend your elbow and drive it back past your torso to bring the handle to the left side of your chest. Your elbow should go straight back, and should not flare out to the side.

4. Lower the weight to the start position and repeat for the required number of repetitions before switching sides.