Standing Single Arm Cable Row

Targets the lats.

With feet side by side and the cable at the lowest level: The cable is at the lowest level. Stand at a distance, facing the cable machine and your feet closer than a shoulder width distance from each other. Slant back. Your arm is straight and pointed at the anchor. Slant a little forward. Your other hand rests on the front of your other thigh. Your back has a small arch or your back isn't rounded. Look in front of you. Your palm faces in. Your palm faces up as you draw your arm back up to the point when your hand makes contact with your hip and your elbow is low. Pause. Return to the starting position.

With feet front and back and the cable at the lowest level: The cable is at the lowest level. Stand at a distance, facing the cable machine and your feet are at a distance from each other with one foot in the front and the other foot in the back. Your other arm is parallel to the ground and your other hand holds onto a stable object for support. Look at the anchor. Your palm faces in as you draw your elbow back up to the point when your upper arm and lower arm form a 90 degree angle. Pause. Return to the starting position.

With feet side by side, an incline bench, and the cable at chest level: The cable is at chest level. An incline bench is at a distance from the cable machine. Your other forearm rests horizontally on the back pad of the incline bench. Stand between the incline bench as you face its back pad. Your palm faces in as you drive your shoulder and your elbow back up to the point when you can't drive your elbow further back. Pause. Return to the starting position.

With feet side by side, no incline bench, and the cable at chest level: The cable is at chest level. Stand at a distance, facing the cable machine and your feet are closer or wider than shoulder width distance from each other or at a shoulder width distance from each other. Bend your legs. Your other hand rests on the front of your other thigh. Your palm faces down. Your palm faces in as you drive your shoulder and your elbow back up to the point when you can't drive your elbow further back. Pause. Return to the starting position.

With feet side by side and the cable at knee level: The cable is at knee level. Stand at a distance, facing the cable machine and your feet are wider than shoulder width distance. Slant forward. Bend your legs. Your lower back is arched. Your other hand rests on the front of your other knee. Your palm faces down. Your palm faces in as you drive your shoulder back and your elbow toward the side of your body. Pause. Return to the starting position.

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