Cable Single Arm High Row with Chest Support
Complete guide to Cable Single Arm High Row with Chest Support. Learn proper form, technique, and execution. Targets Back — Lats, Upper Back, Middle Back. Requires cable. Step-by-step instructions and expert tips.
How to Perform Cable Single Arm High Row with Chest Support
Attach a single handle to the high pulley of a cable machine and place an incline bench in front of it.
Sit facing the bench and rest your chest against the pad for support.
Grab the handle with one hand and let your arm extend straight toward the pulley.
Retract your shoulder blades, engage your abs, and take a breath.
Pull the handle toward your shoulder by driving your elbow back and down, squeezing your shoulder blade at the top and exhale.
Slowly extend your arm back to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other arm.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |