Back Exercises

Single-Arm Cable Row

Skill Level Intermediate
Type Strength Training
Equipment Adjustable Cable Machine, D-Handle Attachment
Body parts Back, Biceps, Shoulders

The single-arm cable row is an isolated exercise that targets the upper and middle back, while creating symmetry and balance throughout the entire shoulder region.

Instructions

Attach the D-handle to the low pulley on a cable machine. Sit tall and firmly secure heels against weight plates. Grasp handle with one hand in a neutral grip, while your opposite hand rests firmly on your hip.
Without leaning forward, drive your elbow past your back pulling the handle toward your side. Pause, contract muscles around the shoulder, and retract to starting position.

Trainer’s Tips

Do not lean forward during the exercise. Keep your torso upright and back straight.
Be sure to finish the row by bringing your shoulder blades together.
Do not let the weight "pull" you to one side. Keep your torso facing straight ahead throughout the movement.

Advanced variations