It strengthens your back muscles and improves your posture.

This exercise lets you move your arm further than other rowing exercises.

It's good for people who work out at the gym and those doing strength training.

It helps build a stronger and better-looking back.

Fixes Posture Problems: By strengthening your back muscles, this exercise helps you stand and sit up straighter. Good posture helps prevent back pain and looks better too.

Works Muscles Better: The cable machine keeps your muscles working hard the whole time you're doing the exercise. This means you get a better workout.

Balances Your Body: Doing one arm at a time helps make sure both sides of your body are equally strong. This prevents muscle imbalances that can cause pain or injury.

Easy to Learn: The movement is fairly simple to learn, making it a good exercise for people of all fitness levels. However, it's always a good idea to check with a trainer to make sure you are doing it correctly.

Versatile Exercise: The cable high row can be easily adjusted in terms of weight and height, making it adaptable to different fitness levels and goals. This allows for progressive overload and continuous improvement.

Improves Functional Strength: The muscles worked in this exercise are used in everyday activities, like lifting and carrying. Getting stronger in these areas makes daily tasks easier.

Great for Injury Prevention: Strengthening your back muscles with exercises like this helps prevent injuries from overusing or straining these muscles during everyday activities or sports.

Choose Your Weight: Pick a weight that's challenging but lets you do the exercise correctly. Don't pick a weight so heavy that your form suffers.

Stand and Hold: Step back from the machine. Grab the handle with one hand, your palm facing down.

Keep Your Balance: Stand with your feet about as wide as your shoulders. Tighten your stomach muscles to keep your back straight.

Pull the Handle: Pull the handle towards your belly button. Keep your elbow close to your body and lift it up.

Squeeze Your Shoulder Blades: At the top of the movement, pull your shoulder blades together. Hold for a second.

Slowly Let Go: Slowly lower the handle back to the starting position. Control the weight the whole time.

Keep Your Back Straight: It's really important to keep your back straight throughout the whole exercise to avoid hurting yourself.

The Cable Single-Arm High Scapular Row focuses on moving your shoulder blades. This helps your upper back get stronger and improves your posture. It's especially good if one side of your back is weaker than the other.

The Cable Single-Arm Low Scapular Row works the lower part of your shoulder blades. This targets muscles like the rhomboids and lower trapezius, which are important for a strong and stable upper back.

The Cable Reverse Grip Seated High Row uses a different hand position (your palms face you). This change makes your rear shoulder muscles and rhomboids work harder. It also helps build stronger grip strength and can improve your posture.

These variations are all similar, but they each work your muscles a little differently. Trying different angles and grips helps you work all the muscles in your upper back more effectively.

Experiment with these different exercises to find what feels best and helps you build the most strength!

Cable Seated One-Arm Row: This exercise lets you work each side of your back separately. This helps if one side is stronger than the other. It's good for your lat muscles, rhomboids (muscles between your shoulder blades), and traps (muscles in your neck and shoulders). Sitting down helps you stay steady.

Cable Single-Arm High Scapular Row: This one focuses on the upper part of your back, near your shoulder blades. It helps with posture and makes your shoulder blades stronger. This is a good exercise to add to your back workout.

Cable Reverse Grip Seated High Row: Holding the cable bar differently (with your palms facing you) works your upper back and the back of your shoulders more. It also helps with posture.

Each of these exercises works the same muscles as the cable single-arm high row, but in slightly different ways. Try them all and see which ones you like best!

Don't lift too much weight: Focus on good form, not how much weight you can lift. Using too much weight makes you cheat and use bad technique, which can hurt you and stop you from getting stronger.

Keep your back straight: A rounded back puts a lot of strain on your spine. Keep your back straight throughout the exercise to protect your back and make the exercise work better.

Use your full range of motion: Don't stop the movement short. Pull the weight all the way to your chest and slowly let it back down. This works your muscles more effectively.

Start light and focus on form: Begin with a weight you can easily control while maintaining perfect form. Gradually increase the weight only when you can comfortably perform the exercise with good technique for multiple sets and reps.

Engage your core: Keep your stomach muscles tight throughout the exercise. This helps stabilize your body and protects your lower back.

Stronger upper back muscles help you stand up straighter and improve your posture.

This exercise works one arm at a time, which can help balance your strength on each side.

Proper form is very important to avoid getting hurt and to make the exercise more effective.

Start slowly and use a weight that feels comfortable. Don't try to lift too much weight too soon.

Keep your back straight and your core (stomach muscles) tight throughout the exercise. This helps protect your spine.

Pull the weight towards your chest, keeping your elbow close to your body. Don't swing your arm.

Slowly lower the weight back to the starting position, controlling the movement. Avoid letting the weight drop.

Focus on feeling your back muscles working. If you feel it in your arms more than your back, you might be using too much weight or not using proper form.

Include this exercise in your workout routine regularly to see the best results. You can do it 1-2 times per week.