A welcoming place to train and guidance that helps you move with confidence—that’s the approach at guzzFit in Traralgon.
The single arm high to low row brings that guidance into practice. This short video shows how the direction of the pull, your body position and a few simple coaching cues work together.
Build Back Strength and Shoulder Control
The single arm high to low row trains the back and arms while involving the muscles that control the shoulder blade.
These include the lats, rhomboids and trapezius. The contribution of each muscle depends on your position, elbow path and how you perform the movement.
Training one arm at a time also lets you give each side individual attention and notice differences in strength or control.
Shoulder Away From Your Ear
A common cue I use during the pull is “shoulder away from your ear.”
Guide your elbow down and back without turning the movement into a shrug. Keep your trunk tall and supported, and use a load that allows a smooth, controlled repetition.
The aim is to build pulling strength with good shoulder-blade control, including the contribution of the middle and lower traps, while limiting unnecessary shrugging.
The upper traps still have an important role in healthy shoulder movement. The focus is on coordinating the movement rather than trying to switch a muscle off.
Control the Return
The return deserves as much attention as the pull.
Let your arm travel back towards the starting position under control, allowing your shoulder blade to move naturally. Avoid holding the shoulder rigidly down throughout the repetition.
Choose a comfortable range and resistance suited to your current ability.
Why the Pulling Angle Matters
In an earlier single arm dumbbell row demonstration, I raised the back end of the bench to change the direction of gravity’s resistance relative to the body.
The high cable provides another way to create an angled pulling movement. The exercises involve similar muscle groups, although their resistance and support differ.
This is part of thoughtful exercise selection: choosing the setup, load and coaching cues to suit the person and the purpose of their training.
A Sanctuary for Wellbeing in Traralgon
At guzzFit , the studio provides a welcoming, unpretentious place to focus on your wellbeing.
Through personal training, group fitness and boxing, you receive guidance to build strength, practise controlled movement and progress at an appropriate pace.
Learn more about personal training at guzzFit in Traralgon.
Book Your Complimentary Results Assessment
Start with a 60-minute Complimentary Results Assessment. We’ll establish your goals, explain the theory behind achieving them, then take you through a workout.
