Exercise Videos - Bodybuilding, Strength Training & Cardio Exercises

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Exercise Lab

Single-Arm Rotation Row

View Instructions

Equipment

  • Cable Column

Muscle Groups

  • Abs & Core
  • Back
  • Shoulders

Purposes

  • Latissimus dorsi ("wing" muscles) strength
  • Upper back strength
  • Rear deltoid strength
  • Biceps strength
  • Rotational trunk strength

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Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period

Description

  • Seated on the bench and with a straight arm, hold the handle at abdominal level.
  • Keep your chest up at all time.
  • Pull the handle straight back toward your side while rotating your trunk as far as is comfortable.
  • Return slowly forward until your arm and torso are straighten again.

ProTip

  • "Pull" the weight with the latissimus dorsi muscles (the "wings")

Mistakes

  • Shrugging the shoulder
  • Tilting the body to one side
  • Leaning back excessively