Cable One Arm Straight Back High Row (nakaluhod)

upper backbackcable

Matutunan kung paano gawin ang Cable One Arm Straight Back High Row (nakaluhod) nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Upper Back, na may secondary emphasis sa Biceps, Shoulders.

Cable One Arm Straight Back High Row (nakaluhod) exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable One Arm Straight Back High Row (nakaluhod)

Sundin ang mga hakbang na ito para maisagawa ang Cable One Arm Straight Back High Row (nakaluhod) nang may tamang form:

  1. 1Ikabit ang handle sa cable machine sa taas ng baywang.
  2. 2Lumuhod nang nakaharap sa cable machine at hawakan ang handle nang isang kamay.
  3. 3Panatilihing tuwid ang likod at naka-engage ang core.
  4. 4Hilahin ang handle patungo sa dibdib, pinagsasama ang mga shoulder blade.
  5. 5Manatili sandali sa itaas ng galaw.
  6. 6Dahan-dahang bitawan ang handle pabalik sa simula.
  7. 7Ulitin ang nais na bilang ng repetition.
  8. 8Palitan ng gilid at ulitin ang ehersisyo sa kabilang braso.

Mga Muscles na Ginagamit sa Cable One Arm Straight Back High Row (nakaluhod)

Primary

upper back

Secondary

bicepsshoulders

Exercise Details

Equipment
cable
Body Part
back
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Cable One Arm Straight Back High Row (nakaluhod)?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable One Arm Straight Back High Row (nakaluhod)?

Ang Cable One Arm Straight Back High Row (nakaluhod) ay pangunahing nagta-target sa iyong Upper Back. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Cable One Arm Straight Back High Row (nakaluhod)?

Ang Cable One Arm Straight Back High Row (nakaluhod) ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Cable One Arm Straight Back High Row (nakaluhod) nang may tamang form?

Simulan sa pamamagitan ng Ikabit ang handle sa cable machine sa taas ng baywang. Lumuhod nang nakaharap sa cable machine at hawakan ang handle nang isang kamay. Panatilihing tuwid ang likod at naka-engage ang core. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Cable One Arm Straight Back High Row (nakaluhod)?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

What are the best sets and reps for the Cable One Arm Straight Back High Row (nakaluhod)?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Cable One Arm Straight Back High Row (nakaluhod) best for?

The Cable One Arm Straight Back High Row (nakaluhod) fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

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