Single-Arm Cable High Row

oec:single-arm-cable-high-row

A unilateral pulling exercise performed from a high cable pulley to build the lats, upper back, and elbow flexors.

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Also called: Remo alto polea alta, One-Arm Cable High Row, Single-Arm High Pulley Row

How to do it

Set the cable pulley above head height and attach a single D-handle.
Grasp the handle with one hand and take a half-kneeling or seated position facing the pulley.
Extend your working arm fully forward and upward along the line of the cable, bracing your core and squaring your shoulders.

Initiate the pull by depressing your shoulder blade and driving your elbow down and back toward your hip.
Continue rowing until your hand reaches your lower ribs, squeezing your lat and upper back at the peak contraction.
Pause briefly, resisting rotation through your torso.
Slowly extend your arm along the line of the cable under control until your lat is fully stretched.
Complete the desired repetitions, then repeat on the opposite side.

Exhale as you pull the handle toward your torso, and inhale as you return the cable to the starting position.

Excessive torso rotation and momentum during the pull.: Brace your core firmly and keep your chest squared to isolate the working side.
Shrugging the shoulder toward the ear at peak contraction.: Keep the shoulder blade depressed down away from your neck throughout the entire range of motion.

Maintain a stable base of support to prevent being pulled forward by the cable stack.

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