One-Arm Cable Rows

in Back Exercise

Main Muscle Worked: Back

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One-Arm Cable Rows - Exercise Guide

Step 1

Assume a wide, sideway stance, with the leg opposite the hand that will be holding the handle positioned forward. Grasp the handle of a floor-level pulley with one hand. Your legs and torso should be slightly bent. The free arm should be bent at the elbow and resting on the leg of the same side. The arm holding the handle should be fully extended, with your palm facing you. This is your starting position.

Step 2

Pull the cable toward your side, turning your palm outward for increased back muscle contraction.

Step 3

Hold the contraction for a moment, then extend the arm slowly to return to starting position. Rotate your wrist so that your palm will be back to facing you.

Step 4

Finish all your reps, then perform a new set with the other arm.

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