Fitness Videos

Single Arm Standing Cable Press for Back Health


Ah, the back. It may be one of the largest planes of the body, but it is often forgotten by many fitness enthusiasts. Why, you might ask? Mainly because it isn’t seen very often. When most people think of fit, lean bodies they think of the “showcase muscles“. Muscles such as the pecs, biceps, triceps, or anterior deltoids. These are the flashy muscles that are easy to show off in a t-shirt (and the easiest to take selfies of).


However, there is merit in taking care of the back muscles. For one, your back is responsible for protecting your spine and giving you proper posture. Spinal health is very important to long-term wellness and functionality. Our spine helps us bend, twist and do just about any movement you can think of, so we need to keep it strong and mobile so we can enjoy bending down to play with our kids, or twisting to get groceries out of the trunk of the car when we’re older.

My goal is to help you not only reach your health and wellness goals, but to continue to set (and meet) new goals 20 or even 30 years from now! Fitness is a life long journey, and we need to make sure we are caring for our bodies throughout this amazing ride.

How To Perform A Single Arm Standing Cable Press:

  1. Get into an athletic stance with your knees over your shins and ankles and booty back like you are about to perform a squat.
  2. Tighten your core.
  3. Roll your shoulders down and back so you have good posture and the shoulder blades are tight against the spine. Hold the handle to the cable machine in your right hand.
    • Pro Tip: Imagine a string is attached at your elbow and is guiding the weight to you. This can help engage the back muscles better and not rely on the arm muscles to move the weight.
  4. Slowly bring the handle to your body using your back muscles and slowly release the weight until your arm is fully extended, but the shoulder is still rolled back and the shoulder blades are still against your back (no arching the shoulder blades or shoulder joint).
  5. Repeat on the other side.
  6. Perform 8-10 reps per side for 2-3 sets.


My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!








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