单臂坐姿划船 – 电缆

A unilateral rowing exercise on a seated cable row machine, focusing on isolating each side of the back individually.

Instructions:

• Sit on the cable row machine with one handle attached to the cable.

• Place your feet on the footrests, knees slightly bent, and grasp the handle with one hand.

• Keep your back straight, chest up, and shoulders retracted.

• Pull the handle towards your torso, keeping your elbow close to your body.

• Squeeze your back muscles at the end of the movement.

• Slowly return to the starting position and repeat for the desired reps before switching sides.

Common mistakes:

• Rounding the back during the pull.

• Using momentum instead of controlled movement.

• Over-rotating the torso.