Cable Seated One Arm Alternate Row

upper backbackcable

Matutunan kung paano gawin ang Cable Seated One Arm Alternate Row 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, Forearms.

Cable Seated One Arm Alternate Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable Seated One Arm Alternate Row

Sundin ang mga hakbang na ito para maisagawa ang Cable Seated One Arm Alternate Row nang may tamang form:

  1. 1Umupo sa bench na nakaharap sa cable machine, nakapatag ang mga paa sa sahig at bahagyang nakayuko ang mga tuhod.
  2. 2Hawakan ang handle ng isang kamay at panatilihing ganap na nakabukas ang braso sa harap mo.
  3. 3Hilahin ang handle patungo sa katawan, i-retract ang shoulder blade at panatilihing malapit sa gilid ang siko.
  4. 4Tigilan sandali sa tuktok ng galaw, pinipiga ang mga kalamnan ng likod.
  5. 5Dahan-dahang ibalik ang handle sa simula.
  6. 6Ulitin gamit ang kabilang braso.
  7. 7Palitan ang mga braso para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Cable Seated One Arm Alternate Row

Primary

upper back

Secondary

bicepsforearms

Exercise Details

Equipment
cable
Body Part
back
Category
Main

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 Seated One Arm Alternate Row?

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.

Mga Kaugnay na Exercises

cable rope crossover seated row exercise demonstration na nagpapakita ng tamang form

cable rope crossover seated row

upper backcable
cable rope elevated seated row exercise demonstration na nagpapakita ng tamang form

cable rope elevated seated row

upper backcable
cable one arm straight back high row (nakaluhod) exercise demonstration na nagpapakita ng tamang form

cable one arm straight back high row (nakaluhod)

upper backcable
cable reverse-grip straight back seated high row exercise demonstration na nagpapakita ng tamang form

cable reverse-grip straight back seated high row

upper backcable
cable palm rotational row exercise demonstration na nagpapakita ng tamang form

cable palm rotational row

upper backcable
cable low seated row exercise demonstration na nagpapakita ng tamang form

cable low seated row

upper backcable

Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable Seated One Arm Alternate Row?

Ang Cable Seated One Arm Alternate Row ay pangunahing nagta-target sa iyong Upper Back. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Cable Seated One Arm Alternate Row?

Ang Cable Seated One Arm Alternate Row 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 Seated One Arm Alternate Row nang may tamang form?

Simulan sa pamamagitan ng Umupo sa bench na nakaharap sa cable machine, nakapatag ang mga paa sa sahig at bahagyang nakayuko ang mga tuhod. Hawakan ang handle ng isang kamay at panatilihing ganap na nakabukas ang braso sa harap mo. Hilahin ang handle patungo sa katawan, i-retract ang shoulder blade at panatilihing malapit sa gilid ang siko. 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 Seated One Arm Alternate Row?

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 Seated One Arm Alternate Row?

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 Seated One Arm Alternate Row best for?

The Cable Seated One Arm Alternate Row 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.

I-track ang Cable Seated One Arm Alternate Row sa Cora

Gumagawa ang Cora ng AI-powered workout plans na umaangkop sa iyong recovery. Mag-log ng exercises, i-track ang progress, at kumuha ng personalized coaching.

I-download ang Cora para sa iOS