Cable Single-Arm High Scapular Row
Seated facing a high pulley with the chest on an incline pad, one arm rows the handle until the elbow bends to about 90°, the shoulder blade leading down and back.
How to do it
Setup
Seated facing the high pulley, the chest against the incline pad, one handle on a long arm, the free hand on the pad.
Steps
- Draw the shoulder blade down and back first.
- Then row until the elbow bends to about 90°.
- Return to a long arm, letting the blade rise with the cable.
Common mistakes
Arm pulling before the blade moves: set the blade, then bend the elbow. Chest leaving the pad: the pad holds the torso still. Shrugging at the top: let the blade rise, not the neck.
Breathing
Exhale on the pull, inhale returning.
