Cable Single Arm High Row With Chest Support
Cable Single Arm High Row With Chest Support Exercise Description
The Cable Single Arm High Row with Chest Support is a unilateral pulling movement that strengthens the back while minimizing torso sway. With the line of pull from a high cable, you’ll combine shoulder extension/adduction with scapular retraction and depression. Primary muscles include the latissimus dorsi, middle and lower trapezius, rhomboids, and posterior deltoid, with assistance from the elbow flexors. Using chest support helps maintain a neutral spine and keeps the focus on the shoulder and scapulothoracic motion rather than trunk momentum. The single‑arm setup also allows you to concentrate on symmetrical scapular control and a strong end range on each side. Continuous cable tension encourages smooth, controlled movement throughout the path.
- Muscle Groups: Back, Delts, Lats, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Biceps Brachii - Short Head, Brachialis, Teres Major
- Stabilizing Muscles: Infraspinatus, Longissimus, Multifidus, Teres Minor, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Shoulders, Upper Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Depressors, Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Lower Traps, Mid Traps, Rear Shoulder, Upper Back
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Single Arm High Row With Chest Support Exercise
‘- Set a single D‑handle on a high pulley. Face the machine with your chest supported on a bench or chest pad; feet planted, glutes and core lightly braced, spine and neck neutral.
– Grasp the handle with one hand. Let the arm reach in line with the cable while keeping the shoulder down away from the ear.
– Initiate by drawing the shoulder blade down and back (depress and retract).
– Drive the elbow down and slightly back toward the lower ribs/hip, forearm following the cable path. Avoid shrugging or rotating the torso.
– Stop when the elbow reaches or just passes the torso without the shoulder rolling forward; wrist stays neutral.
– Return under control, allowing the shoulder blade to protract/reach while maintaining chest contact.
– Switch sides and repeat.
Cable Single Arm High Row With Chest Support Tips
‘- Keep your chest firmly supported on the bench or pad to minimize torso sway.
– Plant your feet and lightly brace glutes and core to help maintain a neutral spine and neck.
– Let your arm reach in line with the cable while keeping the shoulder down away from your ear.
– Initiate each rep by drawing the shoulder blade down and back before driving the elbow.
– Drive the elbow down and slightly back toward your lower ribs/hip, letting the forearm follow the cable path.
– Avoid shrugging or rotating your torso as you pull; keep the movement in the shoulder and scapula.
– Stop the pull when the elbow reaches or just passes the torso without letting the shoulder roll forward.
– Keep the wrist neutral throughout the pull and return.
– Control the return, allowing the shoulder blade to protract and reach while maintaining chest contact.
– Perform all reps on one side, then switch arms to focus on symmetrical scapular control.
Cable Single Arm High Row With Chest Support Beginner Introduction
The Cable Single Arm High Row with Chest Support is a one‑side cable pulling exercise performed against a high attachment, with the chest resting on a bench or chest pad. This setup creates a stable base so the trunk hardly moves, highlighting motion at the shoulder and shoulder blade instead of body swinging. The arm travels in line with the cable, with the elbow moving down and slightly behind the body while the shoulder blade glides back and down, then forward again on the way out. The single‑arm style also brings attention to how each side of the upper back works independently, encouraging even strength and control side to side.
This movement mainly challenges the lats, upper back, traps, and rear shoulders, with the biceps assisting during the pull. Constant tension from the cable promotes a steady, deliberate tempo from start to finish. Chest support and the high pulling angle place a strong emphasis on controlled end positions, shoulder blade coordination, and a smooth path for the arm, making this variation well suited to building precise, mindful back engagement.