Seated One-arm Cable Pulley Rows
Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Middle Back, Traps
Equipment: Cable
Mechanics Type: Compound
Tips: These are a variation of the traditional seated cable row. By using a single attachment, you are able to get an incredible stretch on the lats, and additionally using one-arm allows you bring the weight in deeper and increases stress to the traps. To perform these, sit at a seated cable row station with you back erect, feet planted firmly against the pads and your knees only slightly bent. Attach a single attachment to the bottom, and grasp it in either hand. Make sure you are far away enough that you are able to feel a stretch along the outer lats. Bring the weight in towards that same side, keeping your back straight and your chest out. There is a really good opportunity to contract your lats, so bring the weight in all the way. It's an idea to twist your wrists from an underhand to an overhand grip, which you'll feel in your back.