Single arm high cable row

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Workout Plan 2024  Monday (Back & Bi’s) WORKOUT	SETS/REPS (1) Lat Pulldown	4 x 8-10 (2) Lat Pull Overs                      (V handle Cable Pull Down (step back, hinge hip, arch, pull to hip/groin)	4 x 8-10 (3) Kneeling Single Arm Cable High Row 	4 x 8-10 (4) Bench Cable Row 	4 x 8-10 (5) Preacher Curl	3 x 6-12 (6) Static Hold* Hammer Curl	3 x 6-12 (7) Side Curl	3 x 6-12 (8) Reverse Hammer Curl 	3 x 6-12 * Can also replace or add 1 back exercise w/ Assisted Pull-ups 	 (1)   (2)   (3)   (4)  (5)   (6)  (7)  (8)   Tuesday (Chest & Triceps) WORKOUT	SET/REPS (1) Bench Press (make sure to be even under bar, bar coming to upper chest and not to lock arms out at peak of lift) 	( 1 Warmup set)                   3 x 8 (HEAVY) (2) Pec Fly 	4 x 8 (3) Incline Dumbbell Press (slightly angle wei Reverse Curls, Side Curls, Assisted Pull Ups, Cable Row, Preacher Curls, Dumbbell Press, Workout Splits, Hammer Curls, Back And Biceps

Workout Plan 2024 Monday (Back & Bi’s) WORKOUT SETS/REPS (1) Lat Pulldown 4 x 8-10 (2) Lat Pull Overs (V handle Cable Pull Down (step back, hinge hip, arch, pull to hip/groin) 4 x 8-10 (3) Kneeling Single Arm Cable High Row 4 x 8-10 (4) Bench Cable Row 4 x 8-10 (5) Preacher Curl 3 x 6-12 (6) Static Hold* Hammer Curl 3 x 6-12 (7) Side Curl 3 x 6-12 (8) Reverse Hammer Curl 3 x 6-12 * Can also replace or add 1 back exercise w/ Assisted Pull-ups (1)  (2)  (3) …

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an image of a man doing squat exercises

Workout Plan 2024 Monday (Back & Bi’s) WORKOUT SETS/REPS (1) Lat Pulldown 4 x 8-10 (2) Lat Pull Overs (V handle Cable Pull Down (step back, hinge hip, arch, pull to hip/groin) 4 x 8-10 (3) Kneeling Single Arm Cable High Row 4 x 8-10 (4) Bench Cable Row 4 x 8-10 (5) Preacher Curl 3 x 6-12 (6) Static Hold* Hammer Curl 3 x 6-12 (7) Side Curl 3 x 6-12 (8) Reverse Hammer Curl 3 x 6-12 * Can also replace or add 1 back exercise w/ Assisted Pull-ups (1)  (2)  (3)…

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a man is using the pull up machine

Workout Plan 2024 Monday (Back & Bi’s) WORKOUT SETS/REPS (1) Lat Pulldown 4 x 8-10 (2) Lat Pull Overs (V handle Cable Pull Down (step back, hinge hip, arch, pull to hip/groin) 4 x 8-10 (3) Kneeling Single Arm Cable High Row 4 x 8-10 (4) Bench Cable Row 4 x 8-10 (5) Preacher Curl 3 x 6-12 (6) Static Hold* Hammer Curl 3 x 6-12 (7) Side Curl 3 x 6-12 (8) Reverse Hammer Curl 3 x 6-12 * Can also replace or add 1 back exercise w/ Assisted Pull-ups (1)  (2)  (3) …

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a man is doing the back press with a barbell attachment in front of him

Workout Plan 2024 Monday (Back & Bi’s) WORKOUT SETS/REPS (1) Lat Pulldown 4 x 8-10 (2) Lat Pull Overs (V handle Cable Pull Down (step back, hinge hip, arch, pull to hip/groin) 4 x 8-10 (3) Kneeling Single Arm Cable High Row 4 x 8-10 (4) Bench Cable Row 4 x 8-10 (5) Preacher Curl 3 x 6-12 (6) Static Hold* Hammer Curl 3 x 6-12 (7) Side Curl 3 x 6-12 (8) Reverse Hammer Curl 3 x 6-12 * Can also replace or add 1 back exercise w/ Assisted Pull-ups (1)  (2)  (3)…

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an image of a man doing squats on a bench

Workout Plan 2024 Monday (Back & Bi’s) WORKOUT SETS/REPS (1) Lat Pulldown 4 x 8-10 (2) Lat Pull Overs (V handle Cable Pull Down (step back, hinge hip, arch, pull to hip/groin) 4 x 8-10 (3) Kneeling Single Arm Cable High Row 4 x 8-10 (4) Bench Cable Row 4 x 8-10 (5) Preacher Curl 3 x 6-12 (6) Static Hold* Hammer Curl 3 x 6-12 (7) Side Curl 3 x 6-12 (8) Reverse Hammer Curl 3 x 6-12 * Can also replace or add 1 back exercise w/ Assisted Pull-ups (1)  (2)  (3)…

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an image of a man doing squats on a machine with the muscles highlighted and labeled

Follow our guide for the best traps exercises in order to build strength and mass, plus improve your posture and prevent shoulder injury.

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a woman squatting on a bench in a gym

Erin Stern on Instagram: "Project Build, Week 2, Day 3 - Shoulders/Upper Back 🔻 Workout: Chin ups 3xAMRAP (plus forced negatives) Single arm shoulder press 3x6-8 each Cable row - high pull 3x8-10 Cable straight arm push down 2x10-12 Cable upright row 3x10-12 Plate curls 2x8 Notes: I’ve been so sore this week! So, instead of going heavier on lifts, I’m adding around 5% more volume. I’ve found that walking, stretching, magnesium, sauna/heat, and red light therapy all help with soreness. I…

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a woman doing squats in the gym with her back to the camera and arms behind her

Faustina Thobakgale on Instagram: "Repost__ Even out your back with me 💕 1. Single arm lat pulldown : 2 warm up sets into 4 working sets , rep range of 12-15 (progressive overload) 2. Single arm low seated cable row : 5 sets with a rep range of 8-12 (progressive overload) 3. Single arm rear delt cable fly : 4 sets with a rep range of 8-12 4. Single arm bent over dumbbell row : 4 sets with a rep range of 12-15 (progressive overload) 5. Dumbbell high row : 3 sets of 15 reps. 💕 #reels…

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a woman in blue shorts is doing exercises on a pull - up machine with the words do these 4 exercises for a strong, longer chest

Hayley Madigan on Instagram: "Do these 4 exercises for a Stronger Chest 💪🏼 Training Chest also helps improve your shoulder strength and shape as well as your Triceps too - so don’t be skipping chest if you want a well rounded upper body 🫶🏻 1) Cable Chest Press - Aim for 8-12 reps - 2-4 sets 2) Cable High to Low Fly’s - Aim for 10-15 reps - 2-4 sets 3) Cable Incline Chest Press - Aim for 8-12 reps - 2-4 sets 4) Cable Low to High Fly’s - Aim for 10-15 reps - 2-4 sets This is a…

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a man flexing his muscles in the gym

DayDay Knucks on Instagram: "BACK DAY for the books… 📝 1️⃣ Straight arm cable pulldown (4x10-12) High cable row (4x10-12) Lying cable facepull (4x8-10) 2️⃣ Dual pulley cross wide lat pulldown (4x8-10) Dual pulley neutral pulldown (4x8-10) 3️⃣ Single arm DB Row (12/10/8/8) 4️⃣ Wide grip seated cable row (4x8-10) Underhand seated cable row (4x8-10) Quick, fast, & big pump. You’ll be in and out in 40mins. Follow my daily training on #dlbdaily . Take the FREE 7 day trial. And then it’s…

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an image of a man using the cable front raise

A Single-arm Cable Front Raise can be described as a form of isolation focused on the anterior and medial shoulder muscles, or deltoids. This single-arm move allows you to focus on both sides separately. Because grip is the main issue, it’s generally done for moderate to high repetitions with a minimum of 8-12 reps for each set […]

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a woman is doing squats in the gym

Erin Stern on Instagram: "My favorite cable exercises for rear delts 💪 Cable crossover reverse flyes Single arm reverse flyes Rear delt raise Rear delt/high rows For all of these, think about going lighter with higher reps and using full range of motion. If you go heavier, other stronger muscles can take over and form will degrade. If you struggle to feel your rear delts, start with the single arm reverse flyes, and place your non-working hand on your rear delt to feel it working. I…

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