Weight Vest Weighted Inverted Row Exercise - How To Video & Tips
Try this exercise
Middle Back
Cable Machine
Intermediate
Pull
Lats, Biceps, Abs
The one arm cable seated row builds a stronger, wider back while fixing muscle imbalances. It targets your middle back and lats for better posture and pulling power.
1. Sit on the cable machine with feet flat on the footrest and grab the handle with one arm 2. Keep your back straight and chest up, with your working arm fully extended to start the one arm cable seated row 3. Pull the handle to your lower ribs, squeezing your shoulder blade back toward your spine 4. Hold the squeeze for one second, feeling the contraction in your middle back 5. Slowly return to the starting position with control, maintaining tension throughout the one arm cable seated row movement
• Keep your torso upright throughout the entire one arm cable seated row - no leaning back • Pull your elbow straight back, not out to the side, for maximum middle back activation • Squeeze your shoulder blade toward your spine at the end of each rep • Control the weight on the way back - don't let the one arm cable seated row snap your arm forward
• Using your lower back to lean backward instead of keeping your torso stable during the one arm cable seated row • Pulling with your bicep instead of leading with your elbow and squeezing your back muscles • Going too fast and losing control of the weight, especially during the one arm cable seated row return phase
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your middle back 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
.png)
