Cable One Arm Row



Muscles

Target
Back, General

Synergists
Trapezius, Middle
Trapezius, Lower
Rhomboids
Latissimus Dorsi
Teres Major
Deltoid, Posterior
Infraspinatus
Teres Minor
Brachialis
Brachioradialis
Pectoralis Major, Sternal
Obliques

Dynamic Stabilizers
Biceps Brachii
Triceps, Long Head

Stabilizers
Erector Spinae
Hamstrings
Gluteus Maximus
Adductor Magnus

Instructions

Preparation
Sit on platform or bench with knees bent. Grasp cable stirrup with one hand. Straighten lower back and position knees with a slight bend. Allow shoulder with stirrup to be pulled foward with a slight twist through waist.

Execution
Pull cable attachment to side, slightly twisting through waist. Pull shoulders back and push chest forward during contraction. Return until arm is extended and shoulder is stretched forward. Repeat.

Comments
It is optional to bend the lower back forward during the stretch and pull it upright during contraction. In which case, the Erector Spinae becomes a synergist muscle. Quadratus Lumborum assists in spinal rotation if waist is rotated more than demonstrated.

Source: exrx.net