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  1. #1
    Registered User MSammon's Avatar
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    One arm cable high rows

    Hi,
    I seen a video from Athlean X where he suggested this as the best cable excersise? From pulley in a high position. However the cable stations are always very busy so I’m not sure if I’m going to do another kind of row instead.
    Which would you recommend for a beginner? I’m doing upper/lower 4 day split and the day rows after I’m doing deadlifts so thinking of something that doesn’t put much strain on my lower back. Any more info just ask, thanks.
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    Registered User MSammon's Avatar
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    Anyone do the one arm cable rows from the high pulley position then?
    Or should I just stick to bent over barbell rows as I did this the other day because the cable machines were busy. Or chest supported dumbbell rows that seem popular?
    If you could only do one row and you were a beginner to intermediate, which would it be?
    Last edited by MSammon; 01-26-2020 at 08:39 AM.
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    Originally Posted by MSammon View Post
    If you could only do one row and you were a beginner to intermediate, which would it be?
    Try this: do the exercise with higher reps, like 20-30, to the point where it burns. Lactic burn will illuminate the actual muscle you just hit. Then you might get the idea, that picking only one exercise is fundamentally wrong. BB rows hit traps and rear delts, cable row will probably hit lats more.
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    Bent over one arm DB rows will do the same.
    Support yourself with one arm on a rack or bench in a bent over position.
    Row across your body to opposite shoulder/knee(you'll have to find what feels best on the back for you).
    This will give you a good stretch on the back.
    Dont tilt the back from side to side stay neutral.
    Focus on feeling the back by moving the upper arm into the ideal path for you.
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  5. #5
    Registered User MSammon's Avatar
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    Okay great thanks.
    Will look at the bent over one arm rows again. There’s just a few excersises in my routine that I’m playing about with to find what I prefer and what’s easily available in the gym.
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