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back#0189

cable seated one arm alternate row

A back exercise for your upper back, done with cable. Watch the demo, read the tips, then see how many sets and reps suit your goal.

Target muscle
Upper back
Equipment
Cable
Type of move
Pull in
Difficulty
Beginner friendly
cable seated one arm alternate row demonstration
DemoLoops continuously · watch a few reps for the full path

Tips for “pull in” moves

How to do it well

  1. Hinge or sit tall with a neutral spine.

  2. Lead with the elbows and pull towards your lower ribs.

  3. Squeeze your shoulder blades together at the top.

  4. Return to a full stretch without rounding your back.

Sets and reps for your goal · beginner

Lose fat
2 × 10–12rest 60 s
Get fitter · your goal
2 × 8–12rest 90 s
Build muscle
3 × 6–10rest 120 s
Get stronger
3 × 5–8rest 150 s
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