Cable Sitting Bench Single Arm Twisting Row
Cable Sitting Bench Single Arm Twisting Row Exercise Description
A cable seated single-arm twisting row is a horizontal pulling exercise performed on a cable stack using one handle. It primarily targets the latissimus dorsi, rhomboids, and middle–lower trapezius, with assistance from the posterior deltoid, biceps, and forearm flexors. The unilateral setup promotes precise scapular control (retraction and depression) while the torso performs a controlled, mid‑back (thoracic) rotation—keeping the lumbar spine neutral and the pelvis stable. Set the pulley around mid‑torso height so the line of pull is roughly horizontal, and maintain a tall, stacked posture from head to hips. Focus on smooth shoulder‑blade movement and steady trunk control; avoid shrugging, leaning back, or twisting from the lower back.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Biceps Brachii - Short Head, Brachialis, Deltoid - Posterior
- Stabilizing Muscles: External Obliques, Flexor Digitorum Superficialis, Internal Obliques, Multifidus, Transversus Abdominis
- 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 Depressors, Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Lower Traps, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Sitting Bench Single Arm Twisting Row Exercise
‘- Attach a single D‑handle and set the pulley near mid‑torso height.
– Sit tall on a flat bench facing the machine; feet flat, knees bent, ribs stacked over pelvis.
– Grip the handle with one hand, arm extended, palm neutral (thumb up). Keep the wrist straight.
– Gently “pack” the shoulder: draw the shoulder blade down and back without shrugging.
– Brace lightly through the trunk and keep hips/pelvis square to the front.
– Initiate by sliding the shoulder blade toward the spine (retraction), then pull the elbow back close to the torso.
– As the elbow passes the ribcage, allow controlled thoracic rotation toward the pulling side; avoid lumbar twisting or leaning.
– Pause briefly with the chest open, shoulder blade retracted and depressed; neck long, chin level.
– Return by guiding the arm forward, derotating the torso to square, and allowing the shoulder blade to protract under control.
– Maintain a steady tempo; no torso jerking, elbow flaring, or wrist bending.
Cable Sitting Bench Single Arm Twisting Row Tips
‘- Set the pulley around mid‑torso height so the cable pulls roughly horizontally.
– Sit tall with a stacked posture from head to hips, ribs over pelvis, and feet flat.
– Hold the handle with a neutral grip (thumb up) and keep the wrist straight throughout.
– Gently “pack” the shoulder by drawing the shoulder blade down and back without shrugging.
– Lightly brace your trunk and keep the hips/pelvis square to the front as you row.
– Start each rep by sliding the shoulder blade toward the spine before pulling the elbow back.
– Keep the elbow close to the torso as you pull to avoid flaring.
– Allow controlled rotation only through the mid‑back after the elbow passes the ribcage; keep the lumbar spine neutral.
– Pause briefly with the chest open, shoulder blade retracted and depressed, neck long, and chin level.
– Control the return by guiding the arm forward, derotating the torso to square, and letting the shoulder blade protract smoothly without jerking.
Cable Sitting Bench Single Arm Twisting Row Beginner Introduction
The cable seated single-arm twisting row is a cable-machine pulling movement done one side at a time, combining a row with a gentle turn through the upper spine. Working from a seated position with a single handle, the lifter draws the cable in toward the body while allowing the ribcage area to rotate slightly toward the pulling arm. This blend of rotation and rowing action emphasizes the lats and upper back, with extra help from the rear shoulders, biceps, and forearms.
Because only one arm works at a time, each side of the back carries its own load, encouraging even strength and controlled shoulder-blade motion. The cable is set so the resistance travels in toward the midsection, promoting a horizontal pull rather than an up‑and‑down path. Throughout the movement, the hips and lower back stay quiet while the upper back turns, highlighting trunk stability and smooth, deliberate motion rather than speed or momentum.