Cable Single Arm High Row With Chest Support

Muscles worked

Setup

1. Position an incline bench at a 45-60 degree angle facing a cable machine.
2. Set the cable pulley to a high position and attach a single D-handle.
3. Lean your chest firmly against the bench pad, straddling the seat with your feet planted wide for stability.
4. Reach forward with one hand to grasp the handle using a neutral grip (palm facing inward).

How to do it

1. Exhale as you pull the handle down and back toward your hip, driving the movement with your elbow.
2. Squeeze your shoulder blade down and back at the bottom of the rep, holding the contraction for one second.
3. Inhale as you slowly return the weight to the starting position over a 2-3 second count.
4. Allow the cable to pull your shoulder slightly forward at the top to achieve a full stretch of the lat before starting the next rep.

Form checklist

• Keep your chest glued to the bench; do not lean back or twist your torso as you pull.
• Maintain a neutral spine and neck, looking slightly forward rather than up or down.
• Ensure your elbow stays relatively close to your side rather than flaring out excessively.
• Keep your feet pressed firmly into the floor to prevent your body from shifting.

Pro tips

• Think about pulling your elbow into your 'back pocket' to maximize lower lat recruitment.
• Use a thumbless 'hook' grip to reduce bicep involvement and better isolate the back muscles.
• Focus on scapular movement: let the shoulder blade protract (move forward) at the top and retract (move back) at the bottom.

Make it harder

• Implement a 3-second slow eccentric phase to increase time under tension.
• Add a 'dead-stop' at the top of each rep to reset and ensure you are not using momentum.

Frequently asked

What muscles does the cable single arm high row with chest support work?

The cable single arm high row with chest support primarily targets the lats and trapezius, and also works the erector spinae, rhomboids, and serratus anterior as secondary muscles.

What equipment do you need for the cable single arm high row with chest support?

The cable single arm high row with chest support uses cable.

Is the cable single arm high row with chest support good for beginners?

The cable single arm high row with chest support is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Chin Up From KneeIntermediate · biceps, lats, and trapezius