Cable Single Arm High Scapular Row
Cable Single Arm High Scapular Row Exercise Description
The Cable Single Arm High Scapular Row is a unilateral pulling pattern that emphasizes precise scapular motion and upper‑back strength. With the cable set high, the line of pull encourages scapular retraction and slight depression while the humerus moves back at roughly shoulder height. Primary muscles include the middle trapezius and rhomboids, with meaningful contribution from the posterior deltoid and latissimus dorsi; elbow flexors assist. The rotator cuff and trunk musculature stabilize the shoulder and torso against rotation, promoting clean mechanics. Using a single handle allows you to focus on symmetrical scapular control, smooth end‑range squeezing, and a controlled return into protraction. Continuous cable tension supports consistent resistance through the full range, helping reinforce posture, shoulder alignment, and movement quality.
- Muscle Groups: Back, Traps
- Target Muscles: Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
- Assisting Muscles: Brachialis, Brachioradialis, Deltoid - Posterior, Latissimus Dorsi
- Stabilizing Muscles: External Obliques, Infraspinatus, Subscapularis, Supraspinatus, Teres Minor
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Retractors
- Joint Involvement: Multi-joint
- Muscle Location: Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Single Arm High Scapular Row Exercise
‘- Set a cable at about shoulder to head height. Attach a single D‑handle.
– Stand facing the stack with a stable staggered stance (or half‑kneel). Grip the handle with a neutral wrist.
– Square your chest and hips to the cable. Brace lightly. Keep a neutral spine and level pelvis.
– Let the working arm reach forward to feel shoulder protraction without shrugging.
– Initiate the pull by drawing the shoulder blade toward your spine and slightly down.
– Drive the elbow back at approximately shoulder height, staying just outside your ribcage.
– Keep the forearm in line with the cable; avoid wrist flexion/extension.
– Maintain a relaxed neck and slight chin tuck; do not elevate the shoulder.
– Pause briefly with the scapula retracted; ribs remain stacked (no lumbar arch).
– Return slowly, allowing the shoulder blade to glide forward into controlled protraction.
– Keep the torso square—avoid rotating or leaning toward the handle.
– Repeat on the other side with identical setup and range.
Cable Single Arm High Scapular Row Tips
‘- Set the cable at about shoulder to head height before starting.
– Stand in a stable staggered stance or half‑kneel, with chest and hips squared to the cable.
– Keep a neutral spine and level pelvis with a light brace throughout the movement.
– Reach the working arm forward to feel shoulder protraction without allowing the shoulder to shrug.
– Initiate the row by drawing the shoulder blade toward your spine and slightly down before driving the elbow.
– Drive the elbow back at roughly shoulder height, keeping it just outside your ribcage.
– Keep your forearm in line with the cable and maintain a neutral wrist (no flexion or extension).
– Maintain a relaxed neck with a slight chin tuck, and avoid elevating the shoulder.
– Briefly pause with the scapula retracted while keeping the ribs stacked and avoiding lumbar arching.
– Return slowly, allowing the shoulder blade to glide forward into controlled protraction while keeping the torso square without rotating or leaning.
Cable Single Arm High Scapular Row Beginner Introduction
The Cable Single Arm High Scapular Row is a single‑arm cable row variation centered on accurate shoulder blade motion and strength through the upper back. A cable set above shoulder level creates a backward pulling path near shoulder height, so the movement centers on sliding the shoulder blade back and slightly down, then allowing it to glide forward again. This highlights the muscles between the shoulder blades, along with the rear shoulder, back, and assisting biceps, while a single handle lets each side work on its own.
Because only one arm pulls at a time, the core and shoulders play a major stabilizing role, helping the chest and hips remain squared to the cable instead of twisting. The neck and head stay calm and aligned while the arm travels forward and back in line with the cable. The steady resistance from the cable supports smooth motion, a deliberate squeeze in the back at the end of the pull, and an unhurried return, reinforcing shoulder control, posture, and overall movement quality.