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January 31, 2023

Back Exercise: Single Arm Cable Pulls

Single Arm Cable Pulls Exercise Example VideoPrimary Muscle

Back, Rhomboids

Secondary Muscles

Abdominals (core), arms (full body)

Equipment Needed

Cable Crossover Machine

Mechanics Type


Proper Exercise Technique

Attach a single grip handle to the cable crossover machine and position it so it is about waist high. Position yourself in front of the handle far enough away so that when you hold the handle it is under tension.

Grip the handle and with your right hand. Move into a lunge position with your left foot forward and your right foot in back. Your back knee should almost be touching the floor. The forward thigh should be just about parallel to the floor.

Pull the handle towards your body as though you were doing a one-arm row. But instead of stopping, pull through twisting your torso as you do so. In the 'finish' position you should be positioned like you are about to thrust a sword, with your weight shifted from your front leg to the back leg and the opposite arm extended forward. Pause for a one-count, return to the start position and repeat.

Single Arm Cable Pulls Exercise - Start Position

Single Arm Cable Pulls Exercise video exercise

Single Arm Cable Pulls Exercise - Finish Position

Single Arm Cable Pulls Exercise

Single Arm Cable Pulls Back Exercise Video


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Return to the Exercise Database - Exercise Video Guide

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