How to do a cable seated one arm row

Setup:

1. Cable Machine & Attachment: Position the pulley on a low to mid setting. Attach a D-handle to the cable.
2. Seated Position: Sit on the bench or floor facing the machine. Adjust the seat height if needed, so the cable is slightly below chest level.
3. Grip: Grasp the D-handle with one hand using a neutral grip (palm facing your body). Your other hand can rest on your thigh or the bench for support.
4. Body Position: Lean forward slightly, keeping your back straight, chest up, and core engaged. Extend your working arm towards the machine.

The Lift:

1. Initiate the Pull: Exhale and pull the handle towards your side, aiming for your hip or lower ribs. Drive your elbow back and keep it close to your body.
2. Squeeze and Hold: Pause briefly at the end of the pull, feeling the contraction in your back muscles, particularly your lats and rhomboids.
3. Controlled Return: Inhale and slowly extend your arm back to the starting position, resisting the pull of the cable.

Tips:

• Focus on the Back: Think about initiating the movement from your back muscles rather than just pulling with your arm.
• Elbow Position: Keep your elbow close to your body as you pull the handle.
• Torso Stability: Avoid twisting or rotating your torso during the movement.
• Switch Sides: After completing the desired number of repetitions, switch sides and repeat the same process with your other arm.