Cable One Arm Chest Supported High Row

Rest your chest against the bench in front of a high pulley and hold the handle in one hand.

Maintain chest support and draw the working elbow back and down.

Briefly squeeze your back at the end of the pull, then return by slowly extending your arms.

This movement primarily works your lats, trapezius. Focus on controlling the motion through these muscles.

Avoid shrugging or bending your wrists to pull. Control the return instead of letting the weight jerk you forward.

Exhale as you pull and inhale as you return.

Do not lift your chest and rotate away from the bench. Match the supported position on both sides.