It mainly works the muscles around your shoulder blades (scapular muscles).

This helps improve your posture because it strengthens the muscles that hold your shoulders back and up.

Doing this exercise can make other upper body exercises easier and better because you'll have stronger shoulder muscles.

It helps balance your muscles, making your upper body stronger and more stable.

It targets specific muscles in your upper back, helping them grow stronger.

This exercise is good for people of all fitness levels, from beginners to advanced.

You can easily add it to your regular weightlifting or fitness workouts.

It's a good way to build strength and improve how your body moves and functions.

Helps you stand up straighter: Stronger upper back muscles help keep your spine aligned, so you stand and sit with better posture. This can reduce back pain.

Improves shoulder blade control: The exercise strengthens the muscles around your shoulder blades, making them more stable. This is helpful for other exercises and prevents injuries.

Makes each side of your back equally strong: Doing the exercise one arm at a time lets you see if one side is weaker than the other. This helps you balance your strength and prevent injuries.

Easy to change to fit your needs: You can do this exercise on different cable machines and adjust the weight to match your fitness level. This makes it good for people of all fitness levels.

Find your stance: Stand facing the machine, feet about as wide as your shoulders, knees slightly bent. This gives you a good base.

Grab the handle: Hold the handle with one hand, keeping your arm straight but not stiff. Your shoulder should feel relaxed.

Create tension: Take a small step back to feel the cable pull gently. Let your other arm hang loosely by your side.

Pull it in: Pull the handle towards your shoulder, keeping your elbow up. Imagine you're trying to touch your shoulder with your elbow.

Squeeze and hold: At the top of the movement, squeeze your shoulder blades together. Feel the muscles in your back working.

Go slow: Slowly let the handle return to the starting position. Control the movement all the way.

Repeat and switch: Do the exercise for as many times as you planned, then switch to the other arm and repeat.

Important tip: To really work your back muscles, focus on squeezing your shoulder blades together when your arm is closest to your body.

This exercise helps improve your posture and makes your shoulder blades stronger and more stable.

Want to try other exercises that work similar muscles? Here are some options:

Cable Single-Arm High Row: This is like the scapular row, but you can move your arm further, which works your muscles more.

This exercise helps build strength and improve the range of motion in your upper back.

Cable Single-Arm Low Scapular Row: This exercise is similar but you pull from a lower position. This changes how your muscles work, helping you build strength and stability in a different way.

Cable High Row: This one works many upper back muscles at once, including the large muscles under your armpits (latissimus dorsi) and the muscles in your neck and shoulders (trapezius). It's also good for posture.

All these exercises have benefits: better posture, stronger shoulder blades, and balanced muscle strength.

Try them all and see which ones you like best! They can all be part of a good upper body workout.

Cable Seated One-Arm Row: This exercise is similar to the cable single-arm high scapular row, working your back muscles (lats, rhomboids, and traps). Because you do one arm at a time, you can work each side equally and improve balance.

Cable Reverse Grip Seated High Row: This variation focuses on your upper back (rhomboids and rear shoulders). The different grip helps you use those muscles more and improves your posture.

Cable Seated Floor Row with Rope: This exercise also strengthens your back and improves posture. It's good for your forearms and grip strength, too, making it a well-rounded exercise.

These exercises all work the same muscles, but they use your body in slightly different ways. This variety is good for building muscle and keeps your workouts interesting.

Don't lift too much weight: Start with a lighter weight you can control. Using weights that are too heavy forces you to use bad form, which makes the exercise less effective and increases your risk of injury.

Keep your back straight: Your spine should be straight throughout the exercise. Avoid curving your back inward or outward. This protects your back from strain and ensures you're using the right muscles.

Use your back muscles, not just your arm: The movement should start from your shoulder blades (scapula). Focus on pulling with your back muscles. If you feel it mostly in your arm, you're not doing it right. Imagine squeezing your shoulder blades together.

Improve your posture: Stronger upper back muscles help you stand and sit up straighter, improving your posture and reducing back pain.

Balance your muscles: This exercise helps balance the strength in your chest and back muscles. This prevents muscle imbalances that can lead to pain and injury.

Start with good form: Focus on doing the exercise correctly. Start with a light weight to learn the movement and avoid hurting yourself.

Increase weight slowly: As you get stronger, you can gradually add more weight to the cable machine to continue challenging your muscles.

Make it part of your routine: Add this exercise to your regular workouts to see the best results for your upper body.