STRENGTH TRAINING

Topics

  • You need Flash player 8+ and JavaScript enabled to view this video.

Single Cable Rows

By RealJock Staff

This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Isolate the lats and rhomboids of your back one side at a time with standing single cable rows.

Muscles Worked
Back (lats, rhomboids)

Starting Position
Set up a cable row with a single-hand-grip attachment at the lowest height setting (just off the floor). Stand upright about four feet from the cable row machine, holding the grip attachment with your right hand. Make sure your right arm is straight and angled down toward the base of the cable row machine (see Photo 1).

Exercise

  1. From the starting position, perform a single-arm cable row with your right arm by pulling the cable as far back as you can using your back muscles. Focus on retracting your right shoulder blade by wrapping your elbow back towards your spine (see Photos 2 and 3).
  2. When you have brought the cable back as far as you can, reverse direction and bring the cable back to starting position (see Photos 3 and 4).
  3. Repeat for a full set on your right side, then swap to left side for a full set.
About Mike Clausen: Clausen is the founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006. He has been actively involved in sports and weightlifting since high school, and continues to use that knowledge when training his clients. Clausen is both A.C.E. and N.A.S.M. certified and has been training clients professionally for six years. He enjoys making his clients stronger, both physically and mentally, giving them the tools to create an efficient body and to do things they thought were not possible.