One Arm Cable Row

Sit tall with one handle and brace your core so the cable does not pull your torso toward it. Check that the opposite hip and ribs stay steady before you begin.

Drive your elbow back and pull the handle toward your side. Think of your elbow moving toward your back pocket to make the one-sided lat and inner-back contraction clearer.

Briefly squeeze your back, then slowly straighten your arm against the cable. Control the full return so your shoulder does not suddenly roll forward and you keep the stretch.

With your torso fixed, clearly feel the working-side shoulder blade draw back. If you rotate while pulling, lower the weight and rebuild your core brace.

Rotating toward the pulling side may move the weight, but spreads the tension across torso rotation and your arm. If your forearm tires first from gripping hard, focus on moving your elbow instead of your hand.

Exhale as you pull and inhale as you return. Matching your breathing to the movement keeps your torso steadier and your reps more consistent.

Lightly hold a support with your free hand to help reduce torso rotation. Once the weaker side is steady through the movement and pause, match the stronger side to it.