Cable One Arm Bent Over Row

Stand in front of a low pulley with one foot forward and the other stepped back, then hinge at the hips and grab the handle with one hand. Rest your free hand on your front thigh for support and keep your back flat from head to hips.

Drive your elbow back along your side and pull the handle toward your hip. Keep your shoulder away from your ear and think of the elbow heading behind your hip to squeeze one lat and your mid-back together.

Pause briefly at the end of the pull, then slowly extend your arm and return the handle toward the cable. Let your shoulder stretch slightly forward and down while keeping your torso angle and flat back unchanged.

You should most clearly feel the working-side lat and the area around your shoulder blade squeezing. If your forearm or lower back tires first, lower the weight and refocus on the elbow path.

Raising your torso or twisting away from the cable on each rep reduces tension on your back. Repeating with a rounded lower back shifts the load there, so keep your back flat even while bent over.

Exhale as you pull and inhale as you extend your arm. Brace your abs before each rep in the bent-over position to keep your lower back steadier.

Adjust your position so you face the angled cable path squarely, which makes the pulling line feel natural. A wider stance steadies your torso, so if you wobble, increase the distance between your feet first.