Elbow Plank Single Arm Cable Row
How to Perform Elbow Plank Single Arm Cable Row
1. Set Up: Adjust the cable machine to an appropriate weight and attach a single-grip handle.
2. Positioning: Get into a plank position with your forearms resting on the ground and your body in a straight line from head to heels. Grip the handle with one hand, ensuring your body remains stable.
3. Engage Core: Tighten your core muscles to maintain stability and prevent sagging or arching of the back.
4. Execute Row: Pull the handle towards your side, keeping your elbow close to your body. Squeeze your back muscles at the peak of the movement.
5. Return to Start: Slowly extend your arm back to the starting position, maintaining control and resisting the pull of the weight stack.
6. Repeat and Switch: Perform the desired number of repetitions on one side, then switch arms and repeat the exercise on the other side.
7. Focus on Form: Prioritize maintaining proper form and control throughout the exercise to maximize effectiveness and minimize risk of injury.
8. Progress Gradually: Challenge yourself with progressive resistance while ensuring proper technique for continued improvement.
Muscles Worked During Elbow Plank Single Arm Cable Row
|
Muscle Group |
|
|---|---|
|
Back |
Latissimus Dorsi: Major muscle engaged during the rowing motion. Rhomboids: Assist in retracting the shoulder blades. Trapezius: Helps stabilize and move the shoulder blades. |
|
Shoulders |
Deltoids: Primarily the rear deltoids are engaged during the row. Rotator Cuff Muscles: Aid in stabilizing the shoulder joint. |
|
Core |
Rectus Abdominis: Engaged to maintain a stable plank position. Transverse Abdominis: Provides deep core stabilization. Obliques: Assist in maintaining stability and balance. |
|
Arms |
Biceps Brachii: Contributes to the pulling motion. Brachialis: Assists in elbow flexion during the row. |
|
Chest |
Pectoralis Major (to a lesser extent): Stabilizes the upper body during the row. |
|
Glutes and Legs |
Gluteus Maximus: Engaged to maintain hip stability. Quadriceps and Hamstrings: Help stabilize the lower body during the plank. |
Benefits of Elbow Plank Single Arm Cable Row
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Enhanced Back Strength: Targets and strengthens the latissimus dorsi, rhomboids, and trapezius, contributing to a stronger and more defined back.
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Improved Core Stability: Engages the core muscles, including the rectus abdominis, transverse abdominis, and obliques, enhancing overall core strength and stability.
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Shoulder Strength and Stability: Strengthens the rear deltoids and rotator cuff muscles, improving shoulder stability and reducing the risk of shoulder injuries.
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Increased Balance and Coordination: Challenges balance and coordination by performing the exercise in a plank position, which helps improve overall functional stability.
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Enhanced Posture: Strengthens the upper back and core, which supports better posture and alignment.
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Functional Strength: Mimics natural movement patterns, contributing to better performance in daily activities and athletic performance.
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Muscle Imbalance Correction: Addresses muscle imbalances between the left and right sides of the body by isolating each side during the exercise.
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Low Impact: Provides a low-impact alternative to traditional rowing exercises, reducing stress on the joints while still delivering effective results.
