Cable Standing Single Arm Reverse Grip Row
Cable Standing Single Arm Reverse Grip Row Exercise Description
The Cable Standing Single-Arm Reverse-Grip Row is a unilateral horizontal pulling exercise using a cable machine to train controlled scapular retraction and depression while keeping a neutral spine. Primary movers are the latissimus dorsi, with strong contribution from the middle and lower trapezius and rhomboids for scapular motion, and the posterior deltoid for shoulder extension. The supinated (palm‑up) grip increases elbow flexor involvement, particularly the biceps brachii, while forearm flexors stabilize the wrist. Standing with a slight hip hinge promotes trunk stability and helps you resist rotation as the cable pulls you forward. The cable’s consistent line of pull encourages smooth, controlled repetitions through a comfortable range without momentum. This variation is useful for focusing on side‑to‑side technique consistency and precise shoulder blade mechanics during a row pattern.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Biceps Brachii - Long Head, Deltoid - Posterior, Rhomboid Major, Teres Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Stabilizing Muscles: External Obliques, Flexor Carpi Radialis, Flexor Carpi Ulnaris, Multifidus, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Standing Single Arm Reverse Grip Row Exercise
‘- Set a single D‑handle at approximately mid‑torso height so the cable pulls horizontally.
– Stand facing the machine, feet hip‑width with a slight stagger; knees softly bent, ribs stacked over pelvis.
– Grip the handle palm up (supinated), wrist straight, thumb wrapped; step back to create light tension.
– Hinge slightly at the hips, brace gently, and keep your torso square to the cable.
– Start with the arm extended and shoulder blade neutral (not shrugged).
– Initiate the row by drawing the shoulder blade back and slightly down (retraction and depression).
– Drive the elbow along your side toward the ribs without flaring; keep the chest quiet.
– Pause briefly when the hand reaches near the lower ribs; avoid shrugging or arching the low back.
– Control the return, allowing the shoulder blade to protract naturally without losing spinal neutrality.
– Keep the neck long and gaze forward; do not twist through the torso.
– Maintain smooth tempo and full control; stop any range that causes shoulder discomfort.
Cable Standing Single Arm Reverse Grip Row Tips
‘- Set the D-handle around mid-torso height so the cable pulls horizontally.
– Stand feet hip-width with a slight stagger, knees softly bent, ribs stacked over your pelvis.
– Hinge slightly at the hips and keep your torso square to the cable to resist rotation.
– Use a palm-up grip with a straight wrist and wrapped thumb, then step back to create light tension.
– Start with your arm extended and shoulder blade neutral, not shrugged.
– Initiate the row by drawing the shoulder blade back and slightly down before bending the elbow.
– Drive the elbow along your side toward your ribs without flaring and keep the chest quiet.
– Pause briefly when your hand reaches near the lower ribs, avoiding shrugging or arching your low back.
– Control the return, allowing the shoulder blade to protract naturally while maintaining spinal neutrality.
– Keep your neck long, gaze forward, and use a smooth, controlled tempo, stopping before any shoulder discomfort.
Cable Standing Single Arm Reverse Grip Row Beginner Introduction
The Cable Standing Single-Arm Reverse-Grip Row is a cable-based pulling movement performed one side at a time, using a palm-up hold on the handle. The lifter stands in front of the machine with a small bend in the hips and knees, so the body leans slightly forward while the back stays naturally aligned. The arm on the working side starts stretched toward the cable, then draws in so the handle travels toward the lower ribs. Throughout the motion, the body faces the machine, emphasizing control rather than speed or momentum.
This row variation highlights the lats, upper back, rear shoulder, biceps, and forearms, while the standing position encourages the midsection to stabilize against the cable’s pull. A key feature is the deliberate movement of the shoulder blade sliding in toward the spine as the elbow moves back, then gliding forward again as the arm returns. Because only one side works at a time, it suits practice of even technique between left and right and refined shoulder-blade coordination.