Instructions

1

Sit on the machine seat with your back firmly against the backrest. Adjust the seat height so the handles align with mid-chest level. Keep your feet flat on the floor or footrest for stability.

2

Grip the handles with a neutral grip (palms facing each other) or slightly angled grip. Position your shoulders in a relaxed, retracted position. Engage your core and maintain neutral spine alignment against the backrest.

3

Slowly return the handles to the starting position in a controlled manner by allowing your chest muscles to lengthen. Resist the weight stack throughout the eccentric phase for 2-3 seconds without letting the weight stack collapse completely.

4

Press the handles forward and slightly inward by contracting the chest muscles, bringing the handles together in front of your body. Squeeze the pectoralis major at the peak contraction point, then slowly begin the eccentric phase. Move through a full range of motion without locking out the elbows.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps, Pectoralis Minor, Serratus Anterior

EQUIPMENTCable

DIFFICULTYBeginner

Overview

The Cable one arm twisting seated row is an incredibly effective Strength movement designed to fully engage the Pectoralis Major. By utilizing Cable, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Back development.

Benefits

Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.
Significantly enhances the structural integrity and power of the Pectoralis Major.
Reduces the likelihood of Back injuries by reinforcing connective tissue strength.
Improves overall Back stability and proprioception during heavy loads.

Common Mistakes

Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
Using excessive momentum to swing the Cable rather than controlling the eccentric phase.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps, Pectoralis Minor, Serratus Anterior to maintain control of the Cable.

Exercise Variations

Dumbbell Cable one arm twisting seated row
Cable Cable one arm twisting seated row
Banded Cable one arm twisting seated row

Cable one arm twisting seated row