The single leg static row is your traditional cable row, but while only holding one cable handle and standing on a single leg. By doing so we incorporate a whole lot more stability through, not only the ankle and hip to keep us in place, but the core by preventing any trunk rotation. In my opinion, balance is an often neglected part of many people’s exercise programs. By adding the single leg static row into your program, you are still challenging the same upper back muscles, but also stressing balance and the core, which significantly increases the benefits.
Steps to properly execute this exercise:
- Face the cable column and hold only a single handle
- Whichever hand is gripping the weight, you will balance on the opposite leg
- Keep a slight bend in the knee of the balancing leg
- Complete the cable single arm row by keeping your forearm parallel with the ground and pulling the handle towards your body
- Focus on squeezing the muscles between the shoulder blades with each repeition
- Slowly lower the handle away from the body without allowing any rotation from the trunk, or loss of balance
- Repeat for the desired repetitions
Notes:
Core position is essential throughout this exercise. While only loading a single leg, it causes a rotational stress on the core which needs to be counteracted in order to stay facing forward. Always try to set the cable to a level which is even with your elbow height.
Garrett McLaughlin is an Athletic Trainer, Personal Trainer, and Certified Active Release Techniques Provider in the Greater Nashville area. In addition to fitness and rehabilitation, Garrett compliments his programs with soft-tissue manual therapy to help his clients restore proper function and stay injury-free. For more information, contact Garrett.
