Alternating Seated Cable Row

Body region

• Back
• Arms

Equipment

• Seated Row Machine or Cable Station

Technique

1. Attach two single handles to the low pulleys (or a dual-pulley row) and sit upright.
2. Row one handle to the side of your waist while the other arm stays extended.
3. Return it slowly, then row with the other arm.

Cues

• Keep the torso still and square while the arms alternate.

Common mistakes

• Rotating the trunk toward the working arm.
• Letting the resting arm drift forward and lose tension.

Alternatives

• One-Arm Dumbbell Row
• Seated Cable Row