Cable Single-Arm High Row with Chest Support
The chest-supported high row one arm at a time: seated on an inclined bench facing a single stack, one arm pulls the handle down and back while the other rests.
How to do it
Setup
Seated on an inclined bench facing the stack, chest on the pad, one high handle in the working hand, arm long.
Steps
- Pull the handle down and back to the side of the chest.
- Keep both shoulders square to the stack as the elbow passes the ribs.
- Return to a long reach; switch arms after the set.
Common mistakes
Turning the chest toward the working arm: both shoulders face the stack. Chest peeling off the pad: stay pressed into it. Shortening the reach at the top: let the arm and the blade reach up fully.
Breathing
Exhale pulling down, inhale returning.
