Single Arm Pulley Row For Runners and Balance
Strengthens the back muscles, improving posture and pulling strength.
BackAdvancedStrengthPull
At a glance
| Muscles worked | Primary: back. Secondary: lats |
|---|---|
| Muscle group | Back |
| Difficulty | Advanced |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~6 kcal |
How to do it
- Step 1: Setup — Get into the starting position for Single Arm Pulley Row For Runners and Balance.
- Step 2: Initiation — Engage your core and begin the movement with control.
- Step 3: Main movement — Complete the movement through its full range of motion.
- Step 4: End position — Reach the top/end of the movement with control.
- Step 5: Return — Slowly return to the starting position.
- Step 6: Breathing reminder — Exhale on exertion, inhale on return.
- Step 7: Safety note — Keep the movement controlled and stop if you feel sharp pain.
Equipment
- Cable Pulley
Coaching tips
Benefits
Strengthens the back muscles, improving posture and pulling strength.
Common mistakes
Using momentum to yank the weight instead of pulling with control, or shrugging the shoulders up toward the ears.
Make it harder
Increase the stack weight or slow the eccentric (return) portion of the movement.
Make it easier
Reduce the stack weight and slow the movement down.
Breathing
Exhale on exertion, inhale on release.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.