How To: Single Arm Cable Row
Do 4️⃣ sets of 12-20 reps, with each arm using a cable machine with a single handle. 🔹Set up the single arm cable from the bottom rung with enough weight that you can maintain a good shoulder stability whilst it feels heavy 🔹Face the cable with your feet apart at hip distance 🔹Bend your knees slightly & rip the ground apart with your feet for glute activation 🔹With your shoulders pinched back, row the cable-holding arm backwards so your elbow reaches towards your hip & reaching your free arm forwards 🔹At the same time as the row, drive through with your hips to standing, imitating a leg extension that you would get in the boat
🔹Shoulders, back and hips should be straight on to the machine, no twisting, rotating, hunching or extending the shoulders too much 🔵Super Cooper tip: Keep your chin relaxed, look forwards, and keep your shoulders down, i.e. not creeping up to your neck
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Sailing Instructor and Strength & Conditioning Coach, Jon Cooper gives you top additional exercises that Olympic Sailors use in their workouts.
Do you use a hiking ⛵️? Why not add these into your gym routine to beast your gains on the water:
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