ONE-ARM CABLE ROWS

PURPOSE OF EXERCISE: To develop the
lower lats.
This is an especially good movement
for tying in the lower lats to the waist.
EXECUTION: (1) Using a floor-level
pulley, take hold of a handle with one
hand. If done standing, assume a
balanced stance, the leg opposite the arm
you will be using in the exercise
forward, other leg back. (This can also
be done while seated.) Begin with your
arm fully extended in front of you; you
may even want to twist your hand
inward so that the thumb is lower than
the little finger to create the fullest
possible stretch. (2) Pull the handle back
by your side as far as you can, twisting
your hand outward so that the thumb
ends up on the outside, feeling the back
muscles contract. Release and extend
your arm and twist your wrist back to the
starting position. Complete your
repetitions, then repeat the exercise
using the other arm.
The secret to success doing One-Arm
Cable Rows is range of motion. When
you pull the cable, bring your elbow as
far back as possible—which is a lot
farther than you can go doing regular
Cable Rows. Also, as you release and
lower the weight again, make sure you
stretch your arm and lats as far as
possible.