Seated Single Arm Cable / Band Row
What to look for:
- Feet shoulder hip width apart
- Neutral spine
- Pronated to neutral grip
- Allow shoulder blades to open up (protract) at the start
- Keep ribcage down
- Initiate with retraction and depression of shoulder blades
- Traps relaxed
- Elbow shouldn’t be pulled past midline
- Shoulder not pulled into anterior tilt
- Tall posture
- No excessive rotation through torso
Coaching cues:
- “Don’t let the back arch/extend”
- “Stay tall”
- “Chest up”
- “Squeeze the shoulder blades”
When to:
- Progress: If client is comfortable with this movement they may be progressed onto 1/2 kneeling and standing cable variations along with dumbbell variations.
Coaching considerations:
- Can be used both unilaterally/bilaterally.
- The coach placing a hand on the shoulder to ensure the traps are not taking over can be useful feedback for the client to understand where they should be pulling from.