Overhead One Arm Cable Rows

Muscle Group: Back

Here we work each side of the lats independently, one from the other using cables. This exercise can be performed seated, kneeling or standing.

  1. Take a seat on a lat pulldown machine and attach a handle so that you can use one arm. Place your non-working hand on its respective thigh.
  2. Now with one arm reach up and grab the handle so that it is straight up and fully extended. You should feel a big stretch on the side of your back that is being worked.
  3. Begin the movement by pulling down on the cable. When your elbow is fully extended backward really squeeze and flex lats!
  4. Slowly and under control return to the starting position, getting a complete stretch in the lat area.

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