Standing Cable Row (Single Arm)
Grasp cable handle with one hand standing with knees slightly bent and feet in comfortable position. Keeping back straight, bend forward from hips keeping forearms in line with cable. Stand in good body alignment (abs tight, chest up, back straight). Squeeze together (retract) shoulder blades while, in a controlled motion, pull handle toward you bringing elbow back as far as possible while keeping forearm in line with cable. Contract lat muscle fully without compromising form. While maintaining the controlled motion, return handle to starting position. Do not allow muscles to relax before next repetition.