Cable Single-Arm High Row

Setup:

• Attach a single handle to the high pulley of the cable machine.

• Adjust the weight on the machine according to your fitness level.

Positioning:

• Sit on a bench or a seat facing the cable machine.

• Place your feet firmly on the ground, shoulder-width apart.

• Grasp the handle with one hand. Your palm should be facing you.

Body Position:

• Lean slightly forward from your hips while keeping your back straight.

• Your other arm can rest on your thigh or the bench for support.

Movement:

• Pull the handle down towards your torso, bending your elbow and keeping it close to your body.

• As you pull, rotate your wrist so your palm faces inward (toward your body) at the end of the movement.

• Focus on squeezing your shoulder blade towards your spine during the pull.

Return:

• Slowly extend your arm back to the starting position, ensuring you maintain control of the weight.

• Do not let the weight stack touch down completely at the bottom to keep tension on the muscle.

Repetitions:

• Perform 10-15 repetitions on one arm before switching to the other arm.

• Complete 2-3 sets on each arm.

Tips:

• Keep your core engaged throughout the exercise to stabilize your body.

• Avoid using momentum; the movement should be slow and controlled to maximize effectiveness.

• Focus on the muscles in your back, especially the lats, throughout the exercise.