How to Do a One Arm High Row

The one arm high row is a cable exercise that allows you work your back out with a smooth, controlled and low-impact motion. By using a high-to-low pulling motion that is familiar to every day life, the one arm row allows you to isolate important functional muscles.

Instructions

Difficulty: Moderate

1. Set up a platform in front of a cable station. A weighted cable station is the most effective mechanism to use for the one arm high row. However, you can use bands to get the same motion. Set up a bench or, if you want to increase the difficulty, a Swiss ball in front of the cable or bands. Give yourself enough room for the cable to descend to you at a 45-degree angle.
2. Set a weight. Start off with a moderate amount of weight for you. Increase the weight as you go if you find the exercise easy. Aim for six to eight repetitions if you want to build strength and ten to twelve reps for endurance.
3. Lean forward and grab the cable. The first rep of the exercise requires that you lean forward to grab the cable. Pull yourself back to an upright sitting position. Then, with your elbow slightly kinked out, pull back until your elbow passes your ribcage on the same side. Squeeze one second at the down phase of the pull and then slowly release the weight until your arm is nearly straight.
4. Vary the motion. The one arm high row allows you to bring in different muscles, depending on how much of your torso you move. Lean forward at the beginning of each rep, slightly curving your back, and then straighten out before you pull back with your arm to dynamically involve muscles in the spine. You can also dip back, twisting at the torso, on the down phase to work muscles in the lower back.