Gym fix

Muscle & Fitness, March, 2009 by Dwayne Jackson

* One-arm seated cable row

* PROBLEM: Unilateral training is not only a great way to focus more on the target muscle but it also allows you to go heavier with one arm than you can with two, which places greater overload on the muscle. Cables are ideal for training unilaterally because they offer continuous tension. But if you've ever tried to do one-arm seated cable rows, you may have noticed that the cable doesn't pull smoothly because your working arm isn't centered. Instead, the cable creates drag on the pulley and sometimes gets pulled off.

* FIX: Sit off-center on the bench. When training your left side, sit so your left foot is on the footplate. Only your left glute and thigh make contact with the bench. This will keep your working arm dead-center with the pulley for a smooth motion that won't hinder your lat growth.--DWAYNE JACKSON, PHD