Single cable rows are a fantastic way to exercise the lower back and core, without putting too much pressure on either area.
Muscle Map:
Facts:
• Compound exercise
• Main muscle targeted – Lower Back
• Helper muscles – Biceps and Latissimus Dorsi
Male | Female
Method:
Set the appropriate weight on the machine and attach the stirrup handle. Step back until the cable is tense. Put the opposite foot forward and bend your hips and knees slightly.
With a straight back, extend the arm you are working and rest the other on your thigh.
Breathe out as you pull the handle towards you, it should rest just beside your hip. Your shoulders should rotate slightly.
Inhale as you extend your arm and return to the starting position.
Why it’s good:
This position is stable and well supported, so keeping good posture is relatively easy.
What to watch out for:
Keep your elbows close to your torso, otherwise you can be pulled sideways and your posture breaks down.
Snapshot:
Read More:
Male | Female
Method:
Set the appropriate weight on the machine and attach the stirrup handle. Step back until the cable is tense. Put the opposite foot forward and bend your hips and knees slightly.
With a straight back, extend the arm you are working and rest the other on your thigh.
Breathe out as you pull the handle towards you, it should rest just beside your hip. Your shoulders should rotate slightly.
Inhale as you extend your arm and return to the starting position.
Why it’s good:
This position is stable and well supported, so keeping good posture is relatively easy.
What to watch out for:
Keep your elbows close to your torso, otherwise you can be pulled sideways and your posture breaks down.
Snapshot:
