One Arm Standing Row

Lats

Preparation

Stand to side of medium height, rotating pulley. Place hand shoulder height or slightly lower on support bar with arm straight. Place foot nearest supporting arm forward with knee slightly bent and opposite foot back. Grasp cable stirrup with one hand, allowing shoulder to be pulled forward under weight on cable.

Workout Step

  • Step-1
    Pull cable attachment to side of torso while pulling shoulder back, arching spine, and pushing chest forward
  • Step-2
    Return until arm is extended and shoulder is pulled forward
  • Step-3
    Repeat
  • Step-4
    Continue with opposite arm.