Standing single-arm cable row: stretch, burn and grow your lats with this challenging unilateral exercise

Muscle & Fitness, March, 2008 by David Sandler

EXECUTION

>> Attach a D-handle to a low-pulley cable. Grasp the handle with a neutral or slightly pronated (palms-down) grip, and step back until your arm is fully extended and there's no slack in the cable.

>> Stagger your stance so your working-side foot is in back. Lean forward at the waist 30-45 degrees, keeping your head neutral and your back flat, abs pulled in tight.

>> Inhale deeply and pull the handle toward your waist, keeping your elbow tight to your body throughout.

>> Squeeze your back hard for a count before slowly returning the handle to the start position. Repeat for reps, then switch arms.

TIPS

>> If your grip begins to fail, use pulling straps. Never sacrifice the ultimate development of your back for your grip strength.

>> For variation, use a rope or close-grip attachment, and perform the movement with both hands. Adjust your stance so you pull evenly, and try to bring your elbows as far beyond the plane of your back as you can.

BY DAVID SANDLER, MS, CSCS

RELATED ARTICLE: THE HIT LIST

>> PRIMARY MUSCLES

Latissimus Dorsi

Teres Major

Rhomboids

Middle Trapezius

>> SECONDARY MUSCLES

Biceps Brachii

[not shown]

Rear Delts